The Cyclocross Workout Of The Day for Monday 9.19.11- “Ouch.”

Howdy folks,

I hope you had a better weekend than Joey did…


Lots of racing this weekend, and I’m guessing most of you managed to get out on the bike and race a wee bit. How did it go for you?

I watched a bunch of racing this weekend, and I saw some great riding…

…and some, well…

…some not-so-good (hey, even the best totally botch it once in a while!)

So, here’s some homework…

Pick one thing you did really poorly in the races this weekend…




…and one thing you did really well…




…and write them down.

Next, think of one thing you can do to improve both that thing you did poorly, and that thing you did especially well.

Write ’em down.

You’re going to work on those things. Drop me a line telling me what they are, and I will help you.

OK, homework is over, now on with today’s workout…

It’s Monday, you raced your Ass off this weekend, it’s time for a…

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.

You might also get a little bit of core work in today. There’s a fair bit of content on that topic on here if you search for it :)

Have fun… and here’s a little bonus for ‘ya…

That? That’s how you ride the sand…



~ by crosssports on September 18, 2011.

3 Responses to “The Cyclocross Workout Of The Day for Monday 9.19.11- “Ouch.””

  1. Thank you Matt for all your contributions to helping us rec riders learn some training techniques. I like the Warm Up routine and will be trying it next week. The daily work outs are pretty hard for my old body, but I do try a portion when I have time. Your 11th from 17th row is awesome. So much effort is spent in passing people.
    As the season continues, I will see if my boy is more interested in cycle racing. MFG #2 yesterday he really showed an effort I have not seen before. He will be 11 soon and maybe the competition juices are starting to kick in. If so I hope to get someone to coach him and help him understand on how to ride a bike. This year he said choose Cyclo Cross and Track. Road is not as much fun. Like most kids, he does not like to listen to dad.

  2. Hi Chris,
    Thanks for the kind words!!
    It’s always great to see kids getting into the racing, and I think cross is perfect as a gateway to cycling as sport; short, intense, completely ridiculous, and takes place on the weekend.

    Having said that, bring the kid out to the Marymoor workouts on Wednesdays if it’s possible. We really do a pretty darn good Junior’s session out there. We try to keep it fun, and they really seem to respond…


  3. Matt,
    It was awesome to finally meet you in person this weekend. Thanks to your wisdom and guidance I placed 3rd on both Saturday and Sunday in the women’s cat 3 races. My technical skills are coming along but I need more power – to push those big gears on the flats. Is there a way I should be modifying your workouts or doing the 2×20’s differently? Perhaps there is a store where I could purchase some bigger legs . . .
    -natalie (Jeff’s wife)
    spokane, wa

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