The Cyclocross Workout Of The Day for Monday, 11.16.15. “You’re tired too, aren’t you?”
Howdy folks,
I hope ya’all had a great weekend, and got lots of racing in. Up here in the Seattle area, we’re just one day removed from the only UCI race weekend the PNW is going to see this year, and the racing lived up to the occasion. Hard, wet conditions on Sunday, followed by a leg and lung burning fire road-type climb on Sunday mean that just about everybody who raced this weekend is well and truly gassed today.
Sounds like a good time for a…
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 rest as you can. Eat, stretch, and put your legs up. Get a massage if possible.
As usual, how about some Euro race action to keep you company if you’re spinning on the trainer today?
Have fun!
M
Hey! Just a heads up! This Wednesday will be the last of the Wednesday Night Cyclocross Practices at the Jerry Baker Memorial Velodrome (formerly The Marymoor Velodrome) this season. Come on out and ride with us!
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