The Cyclocross Workout Of The Day for Monday, 11.30.15. “One Final…”
Howdy folks,
Well, my season is over as of today. How about yours?
One final…
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.
…and then I’m off the bike for a couple of weeks. Probably until January, as I have some (pretty serious) lingering back issues that I need to rehab before I can even think about riding seriously again.
So, training for me for the next month or so will be taking place in the weight room, and on the mats.
If you finished things up this season as well, I can’t recommend highly enough the merit of taking some time off the bike. If you’re going to race cross again next season, think about taking as much as a full month off.
I’m not saying to do nothing for a month – and we’ll talk about other things you can do over the next several weeks – but do something other than riding a bike.
Especially if you’re a master’s rider or a junior.
If you’re an old fart (like me!) you really should be thinking about doing some kind of resistance training for a while, to try and shore up the inevitable strength imbalances and weaknesses that manifest over the course of a long period of time focusing on the bike. If they haven’t caught up with you yet, consider yourself lucky. Odds are they will. Do something to prevent that before it happens.
If you’re a junior, or the parent of one?
Get them out there doing something other than cycling.
It’s not only good for their development as an athlete, it’s good for their soul.
Anyways, as always, some footage of the weekend’s racing to enjoy on the trainer if you’re inside today…
Have fun,
M
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