Saturday, October 06, 2007

Is This the Start of Another Heart Breaker, or Something Better Beginning?

The Kinks sum up the way I feel about the next 9 weeks. Last year I started off really strong and then got sick, missed the state champs and lost the masters title in the last race. Definitely a heart breaker. So, this is the last shot do actually realize some goals. So maybe "something better, beginning".

Opening Up

Every cyclocross rider has their own way of preparing for a race, but most of the elite guys do an "opening up" workout the day before the race. Basically, it is a workout to test the legs and get them ready for the varied efforts of 'cross.

Depending on the way you feel, the workout could be very short with a couple of intervals, or longer, getting the legs "unblocked".

My opening up workout is normally done on a Saturday early morning ands consists of:

1, 5 minute easy block
1, 10 minute tempo block
4 sprints@15 seconds, 2 on the fly (46x17) and 2 standing starts
3x3(3) VO2 max efforts back to back
cool down and go home

This takes anywhere from 60-90 minutes and if I am feeling rough I may include a block of high rpm threshold work.

Normally I feel refreshed and ready to go. Sometimes the opening up workout feels like shit, but normally the next day I feel better.

Race Day
There is little mystery on what to do on race day. Get to the venue, register and hit the course. i will do the following:

2-3 laps tempo, scouting the course
1 lap just below race pace
Change into race cothes
hit the trainer for about 20 minutes
head to the start about 10 minutes before the gun

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