The Workout Of The Day for Monday, 11.22.10 – “Chill Out.”

Howdy folks,

Damn… it’s cold out here in Washington!

I hope the racing went well for you yesterday, and that you didn’t freeze your a** off!

With Nationals right around the corner, and taking place down in frigid Bend, OR, racing this weekend was a good opportunity  to make sure that all systems are “go” for your winter racing wardrobe.

So, how did everything work for you?

Got your base layer(s) figured out?


Leg warmers/knee warmers/ embrocation?


You get the idea. Make a list. Make sure everything is dialed.


Remember, if you were cold this weekend, odds are you’re going to be really hurting down in Bend – it’s gonna be cold, folks! (and, yeah – next year is going to be completely ridiculous. Good grief, what were they thinking?)

So, what are we doing today?

It’s Monday. Chill out


(yeah, sorry – ouch… terrible pun. Here’s a cat on a motorcycle to make amends.)

Take it easy today, and go for a –

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.


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.

After you’ve spun out your legs – and while you’re chilling out – spend some extra time on your post-race journal.

Go back over your weekend’s racing efforts, and really put some detail into your post-race analysis.

It’s crunch time, and everything you do in practice through the end of the season is going to revolve around your racing efforts.

From here on out, you’re either refining things you’re already good at, or trouble shooting the problem spots in your game.

To do this effectively, you need to analyze your performances. Objectively.

Be honest with yourself, and go into detail.

If you’ve already been doing this, double down on it today.

Not been playing along?

It isn’t too late to start. Barely 🙂

We’ve talked a lot about the post-race journal in earlier posts; start here –

if you’re new to this.

Have fun,





~ by crosssports on November 21, 2010.

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