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The Cyclocross Workout Of The Day for Monday, 12.28.15. “Like a raw egg”

Howdy folks,

Well, we’re inside a week to go to Nationals, and rest & recovery are more important than ever. You can’t do a whole lot to gain fitness in a week, but you sure can blow what fitness you have by driving too hard this week or not recovering well from whatever work you do.

Note well, and make a point of it; whatever else you do this week, you must recover fully.  When in doubt, go shorter so you can cram in an extra hour of sleep.

Seriously.

With that said, no surprise, today we’re going 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.

Got a really fun race vid for you today, the Diegem night race from Sunday. What a last lap! Meeusen cracks like a raw egg trying to follow VdP, and the win comes down to a braking battle for lead wheel coming into the last couple of turns, Moto GP style. Great stuff!

 

Enjoy!

M

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~ by crosssports on December 28, 2015.

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