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The Cyclocross Workout Of The Day for Monday, 10.16.17. “Spinning Home”

Howdy folks,

Well, as promised, my trip to the Kona Ironman resulted in a few missed posts. Sorry about that!

I’m on my way home today, and things should regularize shortly. I think. Fingers crossed!

Speaking of regular, today is Monday. That means…

 

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.

 

…and, of course, Race Vids!

 

 

Enjoy!

M

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~ by crosssports on October 16, 2017.

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