The Cyclocross Workout Of The Day for Monday, 8.17.15. “Core Recovery”

Howdy folks,

I hope you enjoyed your weekend!

It is, of course Monday, and on Monday we typically find ourselves trying to recover from the hard efforts of the weekend.

Nothing kicks a week off better than a nice, relaxing…

Recovery Spin –

– Get on your bike. Roll out into the street – or into your living room if you’re on the turbo – 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.

– Just get out on the road 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.



Monday/Rest Day is also an excellent time to get in some core work.

Good Quality core work! No crappy sit ups!

What? No Situps?

No crunches either.

You can do much better than those.

Maybe try some…

Stability ball roll-outs –

Or some…

Superman Back extensions –

How about the…

“six-inch” isometric extension.

 No vid, this one is easy. Lie down on your back, hands together behind your lumbar spine. Raise your legs 6 inches in the air. Hold.

My personal favorite?

Do a strong series of Plank exercises.

If you’re in Seattle, you could always take a Brazilian Jiu-Jitsu class. I’m teaching at 11:30am today,  come on down! 🙂

I promise to give you a core workout you won’t get on the bike.




~ by crosssports on August 17, 2015.

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