The Workout Of The Day for Monday, 8.12.12. “Tyred.”

Howdy folks,

I hope you had a great weekend. The weather in my neck of the woods was too good to miss, and I was lucky enough to spend most of it on my bike getting in some long miles.


So, today is a rest day for me.

It probably should be for you, too.


The Workout of  The Day today is –

1 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.


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. :)

Don’t forget, Monday is also a great day to get some core work in.

Got questions about what to do? Maybe start here .

Make sense?


Here’s some work for that heavy bone-ey thing that’s stuck on top of your neck…

If you haven’t done so yet, this a good time to start thinking about  your schedule for the cross season.


When are you racing?

What (if any) are your goal races?

Are you going to be travelling? When? Where?

Are you going to Nationals in January? Worlds? Are you planning to be racing in January, or will you be sitting on the couch?

Start writing some of these things down and plugging them into a calendar…


We’ll talk more about this later, OK?



~ by crosssports on August 12, 2012.

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