matt get after it

Matt:
2 hard weeks so get ready!
I think we have made some great gains so lets keep the ball rolling.

MONDAY ( SHORT TRACK) No better way to get ready for CX. Get a rad start and race your brains out. BLOW up. I want you to stay with the fastest guys till it kills you. I would love to see a DNF or win.

Tuesday
(not 100% if you should ride today) So I am going to leave it up to you. I think you should rest) But if you ride than do it EASY no force on the pedals.

Wednesday( Circuit race) DUDE just like Monday. OFF the front or off the back. You keep telling me that it can’t be won off the front but you keep getting TOP 5. I want to see 40th of 1st. Be smart and get away. The second the race gets hard start paying attention. WHEN it gets real hard you have to GO and DON’T Stop attacking. I want you to wait till the bases are LOADED and hit it. SO when you legs start to feel like junk I want you to start throwing down. Learning to loose is a great way to learn to win.

Thursday: I call this the “Classic”. I want you to do 7 x 5 minutes.
All over 300+ (300-350) and I want the 7th effort the hardest. If you want to impress me then do 8. ON the 8th I want you to do micro burst. So 450 for 15 sec and 150 for 150!

FRIDAY you have to REST ( Do something super special for your girlfriend today) Cycling is selfish and I know she understands but step up and go big today.

Saturday: (2x20 and 10 x 1)
WU: 15minutes getting the legs going.
Do 20 minutes at Sub LT 260+ watts
10 x 1 minute fast pedaling. (330 ON and 180 off) 95-105 cad.

Then do 15minutes easy
and do another 20minutes at watts- 270-300, but now do 10 second bursts to 330 watts every 2 minutes then RECOVER to previous wattage.

FINISH this ride off with 3 solid sprints. Try to crack 1000 on all of them!

CD: 15 minutes Cool-down


Sunday…Let just get out on the MTN bike today and ride. 2-3 hours. No real structure. If you can KILL it than KILL it….. If not just have a great ride.

Monday you RACE your brains out again. I want a stellar start. Practice with your start gears. I want you to get the HOLE shot.