The Cyclocross Workout Of The Day for Monday, 9.19.16. “Wheeling and dealing”

Howdy folks,

Happy Monday!

A quick word before today’s workout; this is the week of the annual Interbike bicycle industry trade show, and the CX Vegas race.





I will be down in Vegas most of this week, starting tomorrow, and that’s likely to have a marked effect on my ability to get posts up. I’ll do what I can, but it’s likely that there will be some content free days this week.

If you’re in need of a workout, and don’t see anything posted up on here, take a gander over at the right side of the page…



There’s a convenient little search box down there. Simply type in the day of the week, press “enter” and you’ll get a list of all the previous posts for that day of the week. There will be a lot of them to choose from.

We’ll return to our normal program as soon as I get back.

Today, though? Today we’re going to salve the wounds of the weekend past by going 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.





~ by crosssports on September 19, 2016.

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