The Cyclocross Workout Of The Day for Monday, 8.28.17. “Back to business”

Howdy folks,

Ugh… sorry about the lack of posts the last couple of days. It’s been kind of a nightmare.

I was on the road for work, got sick, and this site got hacked, which resulted in access being locked down for a couple of days – which was more than I was prepared to deal with while on the road and sick.

So… ugh.

All that appears to be in the rear view mirror now…

…so on with our regularly scheduled program.

It’s Monday, and yup, that means we’re taking it easy today.

We’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.


Monday trainer vid? Of course!





~ by crosssports on August 28, 2017.

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