Workout Of The Day for Monday, 11/23… “Apply maxim liberally”
Pretty simple workout today.
Chill Out.
Take it easy. Go for an easy one hour spin. Low speed, little tiny gear. No effort on the pedals, just roll around until your legs loosen up.
If you’ve been reading these for awhile, you know the drill.
On to other things…
How did the racing go this weekend?
What worked? What didn’t?
3 weeks to nationals. If something isn’t working, time to laser-focus on it.
Nail down the details. Do it now.
Pre race routine dialed?
Dismounts and remounts on point?
Are you nailing the starts?
How is your speed? Can you match accelerations in the races?
How is the fitness? Have you gotten faster relative to the usual suspects in your race, have you gotten slower, or are you pretty much where you were?
How is the bike?
– The tendency at this late point in the season is to just let things slide, and hope those borderline little bike issues keep until next season. Just say “NO” to this, OK? I have seen way too many folks walk off the course at the tail end of the season with problems that could have been avoided with a little bit of late season preventative maintenance…
Chain in good shape?
Tires in good shape? Glued on well?
Shift and brake cables in good shape?
Brake pads in good shape?
How are your wheels?
True and dished?
Brake tracks in good shape?
If you have carbon rims, check them closely; look for cracks and nipples that are starting to pull out.
How is your “kit?”
Helmet free of cracks?
Shoes –
cleats in good shape?
Buckles and straps in good shape?
Make sure your soles aren’t coming off! This is really common!
How is your skinsuit/jersey/shorts holding up?
Developing holes?
Getting saggy in the britches? (I almost crashed last week when my saggy skinsuit caught the back of my seat on a re-mount. Em-bar-ras-sing.
You get the idea.
Take some time tomorrow during your easy day, and go over your parts and pieces. Make sure everything is still working.
You have just enough time before Nationals to find and fix any problems you might have.
Apply maxim liberally.
Have fun!
M
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