The #Cyclocross Workout Of The Day, “Roll into a rest day.”

Howdy folks,

Well, it’s Monday.

Around these parts, that means it’s a rest and recovery day, our opportunity to back things down just a bit, giving our body – and our mind – a chance to recuperate & re-set before we ramp things back up the rest of the week.

So, take things easy today, and go 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.

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 the foundation of what I’m doing right now –

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 –

..and hey, if you’re in Seattle, you could always take a  Brazillian Jiu-Jitsu class.  I’m teaching at 11:30, come on down! 🙂

That will definitely work some muscles the cycling doesn’t get to!



~ by crosssports on July 29, 2013.

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