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Recovery Rides / Advice(4 posts)

Recovery Rides / AdviceTSlothrop
Mar 25, 2002 11:09 AM
I had a fairly hard weeks riding last week, fairly low intensity, but a big increase in miles. I kept an eye on my HR which stayed fairly constant through the week. Yesterday (sunday) i rode a century, my previous longest ride this year was 50miles. But I rode it steadily and didn't feel overly tired. This morning I completely forgot to check my resting HR, but felt great, and happily set off for a 40mile ride this afternoon. But I noticed my HR was 10-15 beats below normal, obviously tired, so I cut the ride short and cruised home. What I want to know is, what is the best form of recovery in this situation. Can I still ride but at a very low intensity, and for how long? or am I better skipping a ride completely?
re: Recovery Rides / AdviceRideLots
Mar 25, 2002 1:05 PM
Recovery rides are defined as those that cause you no additional fatigue.

Here is what I do for a recovery ride. Forget the HRM. Breathe through your nose, and only your nose. Keep you mouth shut. That alone will keep the speed/effort down.

I would limit them to under 1 hour.

It's better to do them alone (or with someone much slower than you). Get with others and your best intentions go to out the window.

Frequently, I feel better after a recovery ride than before. I guess that's the goal.

If you have seriously over trained to the point of being unable to move, I think it's better to just stay off the bike for a few days.

re: Recovery Rides / Adviceallervite
Mar 26, 2002 1:24 PM
The only time you are better off skiping a ride is if you are sick or injured. Recovery for a lot of high mileage (relatively speaking) is easy short mileage. Throw in a few short sprints for fun. Go for at least 20 minutes total.
Do what the marathoners doliu02bhs
Mar 31, 2002 8:11 PM
Rest. Easy rides is for when you had a moderately hard day. A century is similar to a marathon. Most of the good marathoner get 2-3 days of rest before working their way back. Tapering before the century can make you go faster.