The Workout Of The Day for Monday, 11.08.10 – “A** over Teakettle”

Howdy folks!

Hopefully the racing went well for you this weekend, and you didn’t get in any fistfights on the course (as I heard happened down in LA,) or wind up sliding head-first on your backside down the course –

– it’s at 11:10,  and totally worth watching. That’s Niels F-ing Albert. One of the very best guys in the world. So, note to self – don’t feel so bad when you screw up out at the races; we all look like idiots some times…

Anyways, on with the workout…

Today, we’re taking it pretty damn easy. Go for 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.

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


Remember, this is a good day to get some core work in if you aren’t totally spent. Lots of info up on the topic in previous posts.

Don’t forget to follow up on yesterday’s race by spending some time with your race journal. Write down all the usual stuff, and make some additional notes in regard to the tactics of the race… what went well/what didn’t; Opportunities you took advantage of to put the pressure on your competitors, and onesyou missed and need to be alert for next time.

Whatever comes to mind, really.

The idea is to start thinking analytically about the race, to try and step outside yourself and see things objectively – as if you were sitting in an armchair watching the race on TV.

If you can manage to ride with that kind of objectivity, you will be a more effective racer.

That’s the theory, anyway.

Still working on it…

Lots more on post-race journal keeping at –

Enjoy the easy day!


~ by crosssports on November 7, 2010.

2 Responses to “The Workout Of The Day for Monday, 11.08.10 – “A** over Teakettle””

  1. I have a question on how to do some race simulation. I have a weekend or two where I wont be able to get to the races due to other commitments. What would be a good option for simulating a race for those weekends I can’t line up.

    Thanks again for putting all these workouts up every day!

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