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The Cyclocross Workout Of The Day for Monday, 12.21.15. “Fruitcake”

Howdy folks,

Hmmm… Monday… I wonder what’s on tap for today?

Nah, no. Not really. As per usual, it’s 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.

…and accompanying race vid from the weekend!

 

 

VideoS. Gotta’ get some women’s racing up as well…

 

 

Check back tomorrow, when we’ll start talking about what we need to do to fine-tune our fitness the last couple of weeks heading into Nationals. And how not to blow the whole thing over the holidays.

Lay off the fruitcake the next couple of weeks, ok?

 

M

 

 

 

 

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~ by crosssports on December 21, 2015.

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