The Cyclocross Workout Of The Day for Monday, 8.22.11. – “Have a ball”

Howdy folks!

It’s Monday, and on Monday, we take it easy.

Use today to recover from the work of the weekend, get some real-world necessities taken care of… things of that sort.

I know some of you probably took it pretty easy yesterday, too.

No big deal.

If you were tired enough to need an easy day yesterday, another one today probably isn’t going to hurt.

The workout today, then, is –

One 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.

…or, you know, go to work.

Or School.

Or whatever real-world hassle you have to deal with. :)

If you have some extra energy, today is also an excellent day to get in some core work; remember, Good Quality core work! No crappy sit ups!

Here’s a good foundational set of exercises for your core work…

Stability ball roll-outs –

Superman  Back extensions –

“six-inch” isometric extension.

Lie down on your back, hands together behind your lumbar spine. Raise your legs 6 inches in the air. Hold.

10 minutes of plank poses –

Personally, I follow up with about 2 hours of Brazillian Jiu-Jitsu.

That’s optional… but it will definitely work some muscles the cycling doesn’t get to!




~ by crosssports on August 21, 2011.

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