The Cyclocross Workout Of The Day for Monday, 9.22.14. – “Chill today, skills on Saturday”

Howdy folks,

Hey, before we get started, I’ll be doing a cyclocross clinic in the Seattle area this coming Saturday, courtesy my friends at Nemesis Racing.


It’s only 10 bucks, so hey… you should come!

Check out the details here.

On with the workout!

It’s Monday, and I bet you raced yer ass off this weekend!

Probably means you’re due 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.

What exactly we mean when we say something like “no hard efforts”.




Spin easy, darnit.


What does “easy” mean?

A goal wattage of 200 watts for the duration of your recovery rides?

Not easy.

Waaaay too damn hard.

Spin. Easy.

Just enough power to make the pedals go around in circles.

You’re looking for it to feel almost like there’s no chain on the bike.


Lollygag your way around, twiddling a ridiculously easy gear and flushing the previous day’s race out of your system.

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 at least try to.



~ by crosssports on September 22, 2014.

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