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The Cyclocross Workout Of The Day for Monday, 12.5.16. “Mountains, Mol hills…”

 

 

Hey! Check out the stuff I’m selling, newly updated!

 

 

Howdy folks,

Happy Monday to you!

This past weekend was the Cyclocross World Championships for Masters in Mol, Belgium…

 

 

Site of the Zilvermeer Cross, that the top of the heap riders would contest on Sunday…

 

 

(no youtube vids available of Sunday’s race yet, so that’s from last season.)

I know that at least one of the folks who occasionally check in to the blog was out races, because one of my clients rode (and ran!) to a fantastic fourth place performance! Congrats, Nikki!

Was anyone else out there? Let us know if so!

Up here in Seattle, the racing this week was on Saturday, not on Sunday as is usually the case.

This is a nice change of pace, and if you didn’t race yesterday, I’m going to suggest you grab a wee bit of extra recovery today and take the whole darn day completely off the bike.

If you did race yesterday, or if you rode hard?

Today you’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.

 

Enjoy!

M

 

 

 

Thanks for following along.

As you’ve probably noticed, there’s been a “begging for money” bit attached to the beginning of this page for a couple of weeks now.

I’d like to thank everyone who has chipped in this season – and the past couple of seasons – when I’ve asked you to. It’s made a difference.

How much of a difference?

Well, let’s put it this way; the small donations from you folks have kept the lights on on this page.

There’s a certain (small) amount of money that has to come out of my pocket to pay for this page, and there’s a certain (larger) amount of money that, as a self-employed person, I need to write off based on the time spent on writing, posting, and – yes – giving training advice away that other people charge for.

So, once again, thanks to those who have contributed.

As much as I hate to say it, though, the contributions this season are way down compared to the last two years, and I don’t know if I can keep this going unless more people contribute.

Yeah. That sucks. I hate to have to write it, but I just looked at my bank balance, and the bills sitting on my desk, and the paying work that I’m putting off while I sit here writing this, and… well… crap.

So, that’s where we’re at.

I don’t know what the future of the CXWOTD looks like. Maybe there’s a paywall, maybe I try to pursue some corporate sponsorship, maybe I just bag the whole thing, maybe I scale things down and post less often… heck, maybe I just decide that I don’t care what the numbers say, and keep going anyways.

I dunno.

Nothing is going to happen in the short term. At minimum, I’m going to play things out through the end of this season before making any decisions.

Just wanted to let ya’all know what was what.

So, hey… if you feel like you’ve gotten anything of value out of this blog, and you’d like to see it continue, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.

btn_donateCC_LG

Thanks for the consideration!

 

 

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

se

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~ by crosssports on December 5, 2016.

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