The Cyclocross Workout Of The Day for Friday, 8.11.17. “Full Tank”

Howdy folks,







We’re getting to that point in the summer where even the most diehard “cyclocross is a winter sport” oldsters have to admit that it’s time to start getting ass-in-gear to train up for the races on the horizon.

On a horizon that’s suddenly measured in weeks, not months.


So, we’re going to hit it hard again this weekend.

Some long, hard miles.

There’s not much left of the summer (yuck!) so we’re going to take advantage of what little there is, and go long.

What does that mean for today?

Well, if this going long thing sounds like something you’re going to be up for, then today you should think about taking it easy.

Maybe really easy.

Riding hard the next two days?

Take today off.


Make today’s goal one of getting to bed a wee bit earlier than usual, so that you’re well rested and rarin’ to go tomorrow.

Full tank for a full weekend of riding.

It’ll pay off.

At most, go 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.




  • Hey! Since I’ve already warned you that we’ll be going long tomorrow, I will do everything in my power to get the Saturday workout up tonight, so that you know what you’re getting into tomorrow. Stay tuned…


~ by crosssports on August 11, 2017.

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