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The Cyclocross Workout Of The Day for Friday, 8.29.14. “Dial set to Epic”

Howdy folks,

Well heck… it’s Friday!

Nice. 

For some of ya’all, the race season actually starts this weekend.

Which is bonkers. 

Labor Day Cyclocross?

Yikes.

If you plan to be racing in January, this is just a bit too damn early to really be stepping on the gas. 

So, if you’re racing this weekend? Don’t take it too seriously.

It’s a warm up race, eh?

Have some fun, work some rough edges off the technical bits, and use it as a basis for improvement via your training. 

What the heck do I mean by that?

Well, first of all, take note of the things you do well in the race, and the things you do poorly.

Good start?

Awesome, don’t need to focus on that for a while.

Bad start?
Okey doke, gotta work on the starts.

Run out of gas half way through the race?

Better get some more endurance.

Get stronger as the race wore on?
Excellent.

You get the picture, eh?

Ditto gear.

How is the bike working?
Need to change anything around?

Get that sorted now. 

That’s what the early racing is for.

Figuring that shit out.

Not racing this weekend?

Nice.

If you’re in the US, it’s a 3 day holiday, so get some bike time in if you can.

Go get some fun, long rides in this weekend.

All three days, if possible.

That epic mountain bike ride that you’ve been wanting to do all summer?

Last chance this weekend.

Get ‘er done.

Got a crew that you normally go road riding with? 

Hit ’em up for a long, aggressive, take-no-prisoners, try to drop each other road ride, or a trip up that mountain pass that you can only do once in a blue moon.

Set your dial to “Epic”.

 

So, that’s this weekend.

What about today?

Well, set the stage for an action packed weekend by taking it easy today.

Either take the day completely off the bike, or go 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.

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.

Relax.

Or at least try to.

Have fun!
M

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~ by crosssports on August 29, 2014.

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