The Cyclocross Workout Of The Day for Monday, 10.5.15. “Fer chrissakes, just chill, ok? Like, fer reals. Take it easy. I’m not too proud to beg. No, that hot yoga class that kicks your ass sideways every time you do it ain’t recovery. Sorry. Just do the short spin and call it good, ok?”

Howdy folks,

Here we are, Monday again.

I’m sitting here writing this with open wounds on my knee, ice on my wrist (makes typing… interesting…) and a cold one at the ready.

In other words, it’s cross season, for reals.

Now if only it would start raining…

Rain or not, we’re deep in the swing of things, and it’s starting to become pretty darn important that we focus on our recovery as much as we focus on our racing, and the rest of our training.

So, today?

Today we take it pretty darn easy, and jump start our recovery from the weekend’s hard efforts with a relaxing…

Recovery Spin – 

– Get on your bike. Roll out into the street – or into your living room if you’re on the turbo watching the vid – and just spin around for an hour. Or more. Or less. Whatever it takes.

– 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.


One of the questions I get asked most often is “what else can I do on my recovery days? Can I do crossfit, or run, or something else?”

You know what’s a good thing to do on your recovery days?


That ain’t doing crossfit, or lifting weights, or running. A massage would be great. Maybe some other kind of bodywork, but other than the easy spin that we’ve already mapped out for you, no other exercise-type things.

stretching is fine.

No yoga if it involves sweating your a** off in an overheated room.

Just chill, ok?

Put the vid of the first Soudal Classic race on the screen…

…and just spin easy.



~ by crosssports on October 5, 2015.

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