The Cyclocross Workout of the day for Monday, 8.22.16. “Mmmmmm… donuts…”

Howdy folks,

Monday! The day of the week when we set ourselves up for success the other six days!

How do we do that?

Well, today we do that by recovering from the hard work we put in over the weekend. It’s the day we relax a bit…



…but let’s not get carried away, ok?

Sitting on the couch inhaling donuts isn’t what we’re talking about.

What we’re talking about is a nice, relaxing…

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.






Hey folks! Go Check out…


Coaching that you didn’t think you needed, but maybe you do! How will you know if it could help you if you don’t try?


~ by crosssports on August 21, 2016.

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