The Workout Of The Day for Monday, 10.11.10 – “Under Pressure”

Howdy folks,

Well, I’m back!

Sorry again for the absence last week; I really never even thought about the possibility of winding up in a hotel room without the Internet! Somehow, I feel strange about thinking that it was strange…

…or something.

So, OK, It’s Monday, and that typically means today is a rest and recovery day.

Given what I heard about the races this weekend that seems like it’s still a good idea, so here you go.

Today’s workout is a 1-2 Hour Recovery Spin –

Get on your bike. Roll out into the street, and just spin around for an hour.

Really small gear, no hard efforts – heck, no medium effort. Spin. You’re looking to move your legs around in circles, almost like there is no chain on the bike. The idea is to get your body moving, flush the systems out, and speed your recovery.

When you do your recovery ride -if you have the time- just get out and spin aimlessly. At a certain point, your legs suddenly feel better. Sometimes this takes 1/2 an hour, sometimes it takes 2 hours. After a while, when you get used to having the recovery ride as part of your routine, you know it when you feel it.

As soon as that happens, turn around, go home, eat, stretch, and put your legs up.

As is also usual for a Monday, don’t forget to get in some core work today. Especially if you simply can’t make yourself do it on any other day.

I hope that you are still managing to keep up with your race journal!

Don’t forget to take note of this past weekend’s adventures, and today we’re adding a new category to your observations; Equipment.

Just like you’ve been doing with your racing and fitness, after your race, get in the habit of writing down what did – and more importantly – what didn’t work during the race, equipment-wise.

– how did your clothing work out?

gloves warm enough? Too warm?

Socks warm enough? Too warm?


Skinsuit get droopy in the wet, and start catching your saddle?

– Glasses

Pick the right lenses? What were they?

Fogging? Not keeping the mud out of your eyes?

– how did the basic essentials of your bike work? Shifting solid for the whole race? Brakes?

– How did your pedals work? At the start? In the mud/sand/whatever?

– How did your tires work? Did you pick the correct pattern? How was your tire pressure?

Got one of these?



click link to buy one if you don't...

click link to buy one if you don't...


Start writing down your tire pressure!!!!!!


These are just some basic ideas! Write down anything you think will be useful to remember!

Have fun!


~ by crosssports on October 10, 2010.

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