The Cyclocross Workout Of The Day for Tuesday, 9.8.15. “Honest Notes”






Howdy folks,

I’m guessing that many (most?) of you raced this weekend, so… how did it go?

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

Be honest…

Make a list of…

 What worked, what didn’t.

Where you felt strong, and where you felt week.

Did you run out of gas partway through the race? Where/when did that happen?

What went well for you physically?

What went poorly for you, physically?

What went well for you, technically?

What went poorly for you technically?

How did your bike work?


Take the answers to these questions, and turn them into a couple of lists:

– What I’m feeling good about right now.

– What I need to work on right now

The things you’re feeling good about right now? You’ll come back to those later.

Things you feel like you need to work on?

Roger that. Let’s get cracking on that work.

Plan on addressing those things.

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 this stuff down.

Then think about it a bit.

Then work up a game plan to address the immediate weaknesses, and fortify your strengths.

Feel free to ask questions about this in the comments section below.

Make sense?


Since you probably either raced or rode hard yesterday, today is – yup! – 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.









~ by crosssports on September 8, 2015.

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