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The Cyclocross Workout Of The Day for Monday, 11.2.15. “Recoveryberg”

Howdy folks,

Before we get started, did you see yesterday’s Koppenberg CX?

Koppenberg is pretty much always a great race, and this year’s addition was no exception. Even though the eventual winner simply rode away from the rest of the field late in the race, there’s no shortage of drama in the fight for the lower steps of the podium, and there are lots of moments worth watching from a racer’s perspective.

Check out the different line choices, the decisions made to ride or run tricky corners, the strategy in the pack… some good stuff here.

You might even want to watch this on the trainer, while you do today’s…

 

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 easily and aimlessly. At a certain point, your legs will start to loosen up.

– When that happens, turn around and go home.

–  If you’re doing these on the trainer, same deal. Just spin. No hard efforts, just make the legs go around in circles in a small gear.

– Follow up with as much relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

Enjoy!

M

 

 

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~ by crosssports on November 2, 2015.

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