The Workout of the Day for Monday, 9.10.12. – “Listicle”

Howdy folks,

How did the racing go for you this weekend?

Think about it for a bit, and then write down some notes.

Make a list…

What worked, what didn’t.

Where you felt strong, and where you felt week.

Did you run out of gas partway through the race?


Training is good, but training to a plan is better.

You start this planning by analyzing what is and isn’t working for you, and then working to get your weaknesses to the point where they aren’t a total liability, and your strengths to the point where they’re game changers.

So write some of this stuff down.

Then think about it a bit.

Then ask me some questions.



So, anyways… about today?

Today you’re going 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.

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

Relax, if you can. If not, head off to work, school, or whatever the daily drag is for you.

Have fun,


~ by crosssports on September 9, 2012.

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