The Cyclocross Workout Of The Day for Monday, 9.11.17. “In which he blathers for a bit, prescribes the expected, plays videos, and begs.”

Howdy folks,

Happy Monday! If you raced yesterday, I hope you had fun, and enjoyed some success, in whatever terms you choose to use to measure such a thing.

It bears mention that “success” isn’t something with a simple, limited, “I won the damn race” definition. Define your own terms for success in racing, and you’re far likelier to enjoy the sport over the long haul.

Remember, the object of the game might be to win the the race, but there’s only one person who can succeed in that each time out.

Enough sermonizing, on with the workout!

So, Monday after a race weekend? You can probably guess what we’ve got on tap. Yup. Today it’s 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.

Trainer vid(s!) for today is/are the first of the season’s Euro CX action, yay!

Enjoy!

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