The Cyclocross Workout Of The Day for Monday, 10.23.17. “Sleepy. You’re feeling sleepy…”

Howdy folks,

Sorry about the lack of posting yesterday. I slept in. For the first time in… a long time.

When I (initially) woke up before it was light out yesterday, I suddenly realized that I hadn’t actually gotten 8 hours of sleep (in a row!) in over a month.

[Maybe this has something to do with why I can’t ride my bike worth a damn lately?]

So… did a smart thing.

Back to sleep.

F- all the stuff I had planned.

Well, most of it…




did try to ride yesterday afternoon, and… still garbage.

One day of solid sleep isn’t enough.

So, tip of the day: Get. Enough. Sleep.

Even if you’ve convinced yourself otherwise, you won’t perform as well as you are capable of if you are sleep deprived. And you probably need more sleep than you think you do.

This is absolute peak “do as I say, not as I do.”

I don’t sleep enough.

Don’t make that mistake yourself, ok?


It’s Monday.

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.

– Get to bed early tonight, ok?



Oh, hey… race vids!

Some good ones this week!






Hi there…

Thanks for following my blog!

This thing started off as a lark, and over the years that I’ve been doing it, has become a little bit of a monster.

It takes a fair bit of time – and a wee bit of money – to keep this thing rolling, and it’s the time of the season where I’ve got to pay the bills to keep this thing going.

I’m not trying to get rich off this thing… or really even make any money from it at all.

It’d just make my life a fair bit easier if I didn’t lose money doing this!

So, hey… if you feel like you’ve gotten anything of value out of this blog, please do me a favor – and yes, it’s a favor, and I will be truly thankful for it – and send a buck or two (or five, or whatever…) my way.

How do you do that?

Simply click on the graphic below, and PayPal will be glad to make it happen.


Thanks for the consideration!




~ by crosssports on October 23, 2017.

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