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What is the best way to do a recovery ride?(35 posts)

What is the best way to do a recovery ride?bnlkid
Jun 10, 2002 7:55 AM
It never fails, whenever I want to do a nice easy spin to recover, something will happen to make me go harder. Yesterday it was the 25mph winds that made me work harder than I wanted to. Saturday I did a hill workout in the morning then a nice easy ride around the lakes for the evening. Generally when I do a recovery ride I stick to the MUTs because I tend to ride hard when in the street and ride slow on the MUT. On Saturday, however, I was riding around the lake on the bike path when two guys on city bikes started sucking my wheel. I slowed down to see if they would pass. Nope, they kept sucking. So I sped up, and guess what, they were still there. I decided to go a little faster(21mph. that's too fast for a recovery ride for me), and sure enough they were still back there.(I knew from the annoying squeek of their chains). Now I was getting a little perturbed, so I said what the hell, I can recover tomorrow and hammered and finally lost them. I wasn't trying to be a jerk, but I really didn't want someone sitting on my wheel. I was out for a casual ride and they appeared uninvited.(I think the fact that I slowed down for them to pass and they just stuck there is what ticked me off the most)

How do you fight the urge to go hard?
my very simple techniqueDougSloan
Jun 10, 2002 8:02 AM
For a true recovery ride, I only allow myself to breath through my nose, keeping my mouth closed. I cannot go very hard like this, at least for more than about 100 feet.

Also, if you have a "non-racing" type bike, ride that wearing no racey stuff. That helps to keep it "ok" to ride slowly.

If someone is sitting on your wheel and you don't want them there, you can always slow down (well, to a point). Pull over and make it obvious.

Discipline, grasshopper.

Doug
to add to the simple techniqueLC
Jun 10, 2002 8:59 AM
I had trouble using self control too so the recovery bike is what I use. It is actually my old race bike that I put a rack and panniers on along with bomb proof 700x26 tires. The heavy tires make accerations not much fun and the rack makes is some how ok in my mind to ride slow even if there is nothing in the bags. It also has a triple along with a 12-27 casssette and there are not many hills steep enough to make it so I can't sit and easily pedal up. I also never wear my race club's jersey when I use the recovery bike and that helps too. You just have to mentally separate the racing days from the recovery days, so for me I need to take away all the visual reminders for other riders and mostly myself.
um...don't go hard?mr_spin
Jun 10, 2002 8:08 AM
It's not that difficult not to go hard. What you need to resist is the urge to show off. Because you didn't want someone on your wheel, you ruined your recovery ride? I'm not sure anyone here can help you. This is no physical problem. It's 100% mental.
um...don't go hard?bnlkid
Jun 10, 2002 8:42 AM
That is sometimes easier said than done. When I slow down to 12-14mph and the fools still suck my wheel, I just want to be rid of them. The only way to do that is to either stop and let them by or getting rid of them by riding harder. I don't think there is any way to spin easy into a 25mph headwind. The bike has to be at least moving to stay upright. :)
um...don't go hard?mr_spin
Jun 10, 2002 8:53 AM
What's the big frickin' deal about guys sucking your wheel? Take it as a compliment. If they are truly obnoxious or dangerous, lead them into a pot hole, or pull over and stop for a few seconds.
what??salmonwheel
Jun 10, 2002 10:08 AM
Well he was on an MUT not exactly the right place for a paceline. Second they didn't know him or ask or anything. I get annoyed when people just come up behind me and stay on my wheel. This wasn't a race where he needed to drop them or all is fair. He was out riding his bike, and some guys start using him as a windshield, in my book that's rude. How is someone riding six inches from your back wheel uninvited, on an MUT a compliment?

As usual you seem to have lots of good information and helpful hints...Keep it up
okmr_spin
Jun 10, 2002 10:15 AM
Sorry, I guess I was trying to be politically correct. Here's what I should have said:

People who get on your wheel and don't ask permission, especially on a bike path, are delivering unto you the greatest insult known to mankind. It is beyond rude. It is an affront to cyclists everywhere and should be punished with the harshest of measures. I suggest sticking a frame pump in their wheel, then beating them into a coma (let them live to tell the tale). Then, and only then, can you resume your peaceful ride down the bucolic bike path. Sooner or later, they'll learn to leave you alone. Don't forget to whistle as you ride.
or, shoot them, door them, run them down nmDougSloan
Jun 10, 2002 10:52 AM
speaking of rudesalmonwheel
Jun 11, 2002 11:15 AM
So let me get this straight someone riding your wheel whenyou don't want them too means you should always just let them ride your wheel, It doesn't matter what you are planningto do all wheels are free for sucking, right. And if you get annoyed, or try to lose them to ride alone you are undisciplined.
Why is respecting other peoples desires completely out of the question? Wanting to ride alone? what kind of freak would do that? Sorry Mr. Spit but everybody isn't out for a group ride with a paceline everytime they are on a bike.

Did anyone mention punishment NO
Did anyone say it was real bad NO
I said it was rude, period, because he made it obvious he didn't want to, shouldn't that be enough. Where does it say that all cyclists need to ride like MR spin. Can't people do what they want if it isn't hurting anyone else.

And by the way it was an MUT not a bike path.
new "recovery hub" announced by ShimanoDougSloan
Jun 10, 2002 8:21 AM
"Shimano announces an exciting new product to assist those with no self-discipline enjoy recovery rides, the "Recovery Hub".

"The new rear hub uses internal clutch plates that yield, or slip, when excessive torque is applied. The torque settings are variable and can be set with a special (supplied) hex key inserted into the end of the hollow axle.

"The Recovery Hub is expected to retail at $295."
I think Tyler Hamilton used one in the Giro!...nmmr_spin
Jun 10, 2002 8:26 AM
the powerlung comes as a free gift with purchase nmishmael
Jun 10, 2002 8:33 AM
oh, and from Polar...DougSloan
Jun 10, 2002 8:42 AM
"Polar heart rate monitors announces the new "Recovery Collar." The collar is worn around the neck like a dog collar. When heart rate exceeds a certain preset limit, the collar administers a painful, but non-lethal electric shock to the body, thus discouraging excessive exertion.

"To discourage 'on the fly' resetting of the collar, it is designed so that it may not be removed or reset until after a pre-programmed time period has elapsed.

"Castelli clothing is expected to joint-venture with Polar to release the new "Recovery Shorts" next fall."
success storyishmael
Jun 10, 2002 8:49 AM
After the amazing success of the recovery shorts and subsequent consumer studies Castelli delves into a new market and reveals their new leather line
ROFL!! nmcyclejim
Jun 10, 2002 2:31 PM
nm
I ride my MTB for 20-30 minutes on the roadTig
Jun 10, 2002 8:25 AM
I stay away from roads that make me ride faster for survival. Even through the nearby neighborhoods will work. Sure, I could go fast on it, but it is easier to just cruise slow (12-15 MPH) on it with knobbies.
I like Doug's breath through the nose only method. That can work on any bike in most situations.
I ride with my wife.......Len J
Jun 10, 2002 8:41 AM
when I want a recovery ride. She's been riding for 2 years now & averages between 14 & 15mph, which keeps my heartrate in the recovery zone. I have explained this to her and she likes the fact that she"s "Not holding me back", that I "want to ride at this pace". So we ride & talk & generally have a great time. It's gotten to where we both look forward to this ride.

Len
That is why I need recovery rides! nmMB1
Jun 10, 2002 8:50 AM
Damn you, now I have to dry off my keyboard!! nmLen J
Jun 10, 2002 8:54 AM
Actually what we do is ride our Single Speeds-to breakfast.MB1
Jun 10, 2002 9:03 AM
That at least keeps the pace down for a while as we digest breakfast.
You're really talking me into the LHL century!!!!!! nmLen J
Jun 10, 2002 9:07 AM
odd, my boyfriend has complained about that too (nm)lonefrontranger
Jun 10, 2002 8:58 AM
here's my solutionlonefrontranger
Jun 10, 2002 8:54 AM
I've always had a problem with riding way too hard, typical racer mentality I guess. Even my commute turns into "commuter intervals" as I sprint for lights or try to chase down the other commuters.

My solution for slow days is to take an "anchor", i.e. someone who physically can't keep up with my normal tempo. In Cincinnati when I needed to chill, I would do a *very* recreational 20-mile Monday night social ride (it ended at a bar). Out here our team runs a Monday night developmental ride, which means there are always some beginners to mentor and/or ride "sweep" with. Personally I enjoy changing the pace and riding with beginners or the social groups every so often; it breaks up the mental stress and burnout that occurs when one is constantly dicing it up with the Bike Nazis.

I learned this tack from a couple Cat 1 / elite guys I rode with in Ohio. They'd "borrow" me for their slow days to keep themselves from riding too fast. They rode a genuine slow tempo so that we could all talk and tell stories (the most fun thing about riding with pro/elite guys IMO). The thing that always amused me was how they would casually ride up every hill 3 or 4 times (circling around) to my once.

Something the married guys on the board could do would be to make it a "family ride". Take the wife and/or kids out on the MUT, to the ice cream shop, or similar for 30-45 minutes of fun and quality time.
serious suggestion - fixed gear?DougSloan
Jun 10, 2002 8:59 AM
What about riding a fixed gear with a really low gear ratio, like 39x20, something like that? Unless you hit a big hill (up or down), it would be really difficult to stress yourself. Might be even better with a single speed freewheel.

Doug
Great idea.bnlkid
Jun 10, 2002 9:09 AM
But then I have to deal with the problem of ignoring the two bikes I love to ride. I think I might turn my recovery rides into night rides. I definitely don't work when I ride at night. However, then scenery is not the same. ;-)
see my below postSteveO
Jun 10, 2002 9:13 AM
i really dont think the fixie is the appropriate solution for your personality; not coasting might not be the best rest for you.

consider an upright coaster-style cruiser. So fun to ride you wont even think of hammering.
no solutionSteveO
Jun 10, 2002 9:11 AM
my guess is...if the guy doesnt have the control to not shift his gears (let alone not to challenge other riders), he's certainly not going to have the control to not overspin on the fixie.

id suggest an upright beachcruiser while consuming an icecreamcone/soda/beer whatever.

or better yet, some sort of 'speed (the movie)' type device which will explode should his cadence/speed exceed a pre-determined limit.
LOL!bnlkid
Jun 10, 2002 9:20 AM
I think it was a couple of beach cruisers that were sucking my wheel, that's why I wanted to get rid of them. :-) I generally do not have a problem with recovery rides.(some would argue that my training rides ARE recovery rides) It was just a weird weekend for me. The 25mph winds on Sunday's ride didn't help much. The wind seemed to change directions as I tried to ride away from it.
exactly what I dooff roadie
Jun 10, 2002 2:07 PM
I have a singlespeed MTB commuter with 36x16 fixed gearing for when I feel like commuting fast on pavement (its got semi-slicks) and 34x18 for when I go off road. It just takes a quick hub flip to change gears, since the chainline works on different rings for the fixed cog and freewheels.

The freewheel mode is a total breeze on pavement, perfect for days when I shouldn't push myself cause I did a long road ride the day before. I wouldn't call it "recovery riding", since my commute is so short, but its better than commuting on my 35lb full suspensiuon MTB and being tempted to take a trip down to the river banks after work and jump every thing in sight, or riding the road bike to work and heading off in the wrong direction just to make the ride long enough to work up a sweat.

I actually took that bike on a club ride in fixed mode once- its got a pretty aero position if I use the bar ends. Trying to keep pace for 30 miles was NOT a recovery ride, and it was hopeless going downhill. But the club has slower rides, and those would be ideal if I could force yourself to hang back with the pack.
re: make your hard gears unuseable.dzrider
Jun 10, 2002 9:33 AM
Set the limit screw on your front derailleur so you can't use your big ring and add links to your chain so the small ring won't work with the small cogs.

Ride with your sweet-heart and communicate.

Have a few beers before you ride.

Jog in stead of riding.

You can do this. Hardly working should be easier than working hard.
add links?SteveO
Jun 10, 2002 9:36 AM
cant you just adjust the rear der limit screws?

or did i just forget my coffee this morning?
Was my humor too understated?dzrider
Jun 10, 2002 10:35 AM
I didn't picture somebody actually doing any of that stuff and thought that adding links was an escalation of silliness. Now that I think about it, I could probably put a few links in and take them back out faster than I could adjust and readjust indexed shifting if any adjustment were necessary, but I can't say that was the reason for the suggestion.
i guess for me, today.SteveO
Jun 10, 2002 10:40 AM
sorry, when i see a post as silly as 'how do i relax', i guess i let my guard down.

having said that, back when i used to use gears, i'd restrict my gears with the screws for TTs. Certainly resonable for recreation as well.
Get a recumbent.Leisure
Jun 10, 2002 10:58 PM
They'd be quite a sight trying to draft you then. Buy yourself a smoothie while your at it. Virgin strawberry daquarris(sp?) really hit the spot IMO.