The Cyclocross Workout Of The Day for Friday, 9.2.16. “Recovering for laborious days ahead”

Howdy folks,

Yay! Friday!

Up here in the Seattle area, this is the last Friday before the racing starts up in earnest. Heck, for a lot of folks the racing kicks off on Monday, with the Labor Day CX out at JBLM…


Yup. That JBLM. Pretty cool.

I won’t be out at that race… there’s something in the air there that sets my asthma off in a really, really bad way (and I’m not the only one.) I mention this because it’s something to take note of if you happen to find yourself having a particularly difficult time with your respiration this Monday. Don’t push it too far, ok?

Anyways, onwards!

If you’re racing on Monday, think about taking today or tomorrow totally off. It’s nice to come into the first race of the season with a spring in your step, not beat down from a hard few days of training beforehand. You’ll be doing openers on Sunday, and some light skill work on the bike tomorrow, so today? Take it easy, or take it off. It’ll be good for you.

Not racing on Monday, but looking forward to the long Labor Day weekend, and hoping to ride all three days?

Hey, cool!

You should take today off (or really light) as well. You’re going to go hard all weekend, so prepare for that by getting some rest and recovery today.

Perhaps even go for 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.

More hard work to come tomorrow, so relax today!






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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 September 2, 2016.

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