The Cyclocross Workout of The Day for Monday, 10.10.16. “Pondering…”

Howdy folks,

Happy Monday! I hope your racing went better than mine did this weekend…




Yay, flat tires!

Had two yesterday, burped flat the tubeless I was trying out in warmups, then cut a tubie in the race and had to run 1/2 lap.

Good news: got my running time in for the week.

Bad news: still not sold on tubeless. Burped the darn thing on some pretty innocuous impacts, then couldn’t get it to bead back up without using a compressor. Luckily there was a neutral service van with a compressor out at the race (Thanks Velofix!)

Okay, check that. Pretty much completely not sold on tubeless. Will keep trying, but…

What have your experiences been like?


Speaking of in-race mishaps, and gear not working right, did you happen to see the race on Sunday?



The broken pedal just looks like one of those things, but day-um! Something needs to be done differently to keep WvA’s chain on the bike. How many times has that happened now, including 2 seasons ago at the World Championship, where it may well have cost him the title?

Can’t imagine the groupset manufacturer is happy today…

Well, ponder all of that while you enjoy today’s…


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.




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 October 10, 2016.

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