The Cyclocross Workout Of The Day for Monday, 9.12.16. “Back to the grind”

Howdy folks,

I hope ya’all had a better day out at the races than I did yesterday! First race of the season was a disaster for me, as long -term back problems reared their ugly head in a race-ending manner.

Lessons were learned, though. I’ll talk about some of them in the near future, but TLDR? Take care of yer damn self in the couple of days immediately preceding a race. I set myself up for disaster by sleeping on a bed that I knew was bad for my back the night before the race, even though I could feel the damage I was doing, as I was doing it.

Getting old sucks. Not getting any smarter as you age is inexcusable.

Enough whinging, on with today’s workout.

After a race weekend, you just gotta’ know that 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 relaxation as you can. Eat, stretch, and put your legs up. Get a massage if possible.

How about some coverage of the Euro-CX kick off race for ‘ya to watch if you happen to be spinning on the trainer today?








What’s that you say? You’d kinda’ like to have a cycling coach help figure this stuff out for you? Check out…


~ by crosssports on September 12, 2016.

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