The Cyclocross Workout Of The Day for Monday, 10.17.16. “Inevitably…”

Howdy folks,

It’s Monday, and I bet you know what I’m going to tell you to do today.

Yes, it’s a recovery ride.

Here’s the thing, though; I know that lots of you are going to blow the ride off and just do nothing today.

If I can get you to do one thing this season, let it be this: get in the recovery ride the day after racing.

Seriously. It will help you recover better. It just will. And recovery is important. It just is.


Said my piece. Now on with the inevitable…


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, you didn’t think I was going to leave you without a some of this weekend’s race action to watch, did you?

Of course not…







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 17, 2016.

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