The #Cyclocross Workout Of The Day for Monday, 12.3.18. “yup. this…”

Howdy folks,

Monday means…

Recovery Spin…

Just like it sounds…

– Get on your bike. Roll out into the street – or into your living room if you’re going to do this on the turbo – 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.

– You really should feel it when this happens. Your legs should just sorta start to loosen up a bit. It’s subtle, but it’s there. If that doesn’t happen, you might need to roll a bit longer, or you might just be really damn tired. Not being able to loosen up on the recovery spin might be a sign that you need a full day off tomorrow…

– 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 video…