The Cyclocross Workout Of The Day for Monday, 8.8.16. “Ugh. Blecch. Monday.”

Howdy folks,

I’ll admit it.

I kinda’ like Mondays. It’s the start of a new week, a fresh start to a new adventure. A chance to….

Ah, who the hell am I kidding.

It’s Monday.




Even though I’m (essentially) self-employed, Monday is a hell day. Always too much stuff to do, and lots to catch up with that somehow went un-done over the weekend. Note, please: this post finally going up at almost 1:00!

Ugh. Mondays.


After a weekend of (hopefully!) riding pretty hard, the workload on Monday can make it pretty darn tempting to just forego the riding completely.

I mean, ‘ya need to recover, amiright? How better to recover from the weekend’s efforts than to take a day off?

I’ll tell you how!

Go 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 relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

Make it happen, no matter how stacked the day is.

Just an hour.

Heck, if you can’t manage even that, just 1/2 hour.

Spin yer damn legs out.

You’ll be glad you did.




Hey folks! Go Check out…


Coaching, FTW.


~ by crosssports on August 8, 2016.

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