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Recovery Riding: What is it, how does it work?(5 posts)
|Recovery Riding: What is it, how does it work?||2300 Edmontonian|
Aug 16, 2003 5:42 PM
|Being summer, I find myself spending more and more time on the saddle, which has led to increased fatigue and thus seriously considering the possibility of recovery riding.
However, though I've heard about it here and there, I find my knowledge lacking..
Therefore, any and all info would be appreciated on how the process works?, how it helps your body work?, when to do it?, does it tie up with the glycogen window? etc
|re: Recovery Riding: What is it, how does it work?||Jon Billheimer|
Aug 17, 2003 6:12 AM
|Another term for recovery riding is active rest. It is just that. Following a hard day or a race you might go for half an hour ride, for instance, at a heart rate intensity of less than 65% of max. Gentle exercise helps the muscles to rid themselves of the metabolic waste which accrues from hard efforts.
If you're generally feeling flat it might be a good idea to take a day or two completely off the bike. A good rule of thumb is always to include one day per week of complete rest to let your body recharge.
|Helps to recharge the system...||biknben|
Aug 17, 2003 5:18 PM
|Jon has it right. I'll add a couple points.
Much of this depends on how often your ride. If you ride many consecutive days you may start to feel fatigued earlier with each ride. This is because your body hasn't recovered from the previous day's effort.
Rather than going at the same pace for each ride, stagger the pace. Try to go harder than average one day but then allow time for recovery. This recovery can be on or off the bike.
Recovery rides are the exact opposite of the hard ride. They are low gear, lazy spinning type rides. These can be better than just a day off. Muscles may still feel tight after a day completely off the bike. With a recovery ride you stay loose while not putting more strain on the body.
|thanks! just the type of info i was looking for! nm||2300 Edmontonian|
Aug 17, 2003 6:04 PM
|One of the things...||MShaw|
Aug 18, 2003 9:47 AM
|...I've noticed about guys that do not have a structured training plan is that they'll go hard all the time. Each day is "supposed" to be harder/faster than the last till they really crash and burn.
If you look at structured training plans, there's lots and lots of time (75-80%) spent at Zone 1 or 2 (1 being easiest, 5 hardest), and only a little (20-25%) spent on intensity. The easy rides give your body a chance to rebuild, the intensity to build and grow.
As a part of structured training, recovery rides are supposed to help your do just that: recover from whatever race/intervals/sprints that you were doing the day/weekend before. I've found that anything longer than 45min (max 60min) is another training ride, and doesn't count as a recovery ride. KISS: Keep is Short & Simple.
Go on over to www.coachcarl.com and read all sorts of fun things.