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The Cyclocross Workout Of The Day for Monday, 10.9.17. “Kona-riffic”

Howdy folks,

My apologies for today’s late posting, and in advance for what are probably going to be some pretty… haphazard… postings this week.

I’m in beautiful Kona, Hawaii for the Ironman World Championships this week, all week.

 

 

 

Between the time change and the schedule I’m on, that’s going to make posting workouts more than a wee bit challenging.

Will do my best, but I can pretty much guarantee there will be some voids in the posting schedule.

So, apologies.

 

Today is Monday, and you know what that means, right?

Yup. Race video!

 

 

K-F-C! VdH! One hell of a day of racing! Enjoy!

Maybe while you’re on the trainer enjoying 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.

Cheers!

M

 

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~ by crosssports on October 9, 2017.

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