May 27, 2002 8:49 AM
|Say I do two hard days. And to recover completely from muscle soreness it takes me at least another two days. Often three. I don't know about you guys, but hell, even after two days of super easy riding, my muscles are still a little bit sore. So, what the hell does it mean to be recovered. No, i don't have heart rate monitor. I feel I am ok without one so far. |
Woof the real american cheese...no, wait...dog.
May 27, 2002 5:44 PM
|Most recommendations say to alternate hard days with easy days, not to do two hard days in a row. Try that for a while and see. Since we don't know how hard your hard days are, it's not possible to suggest too much more. Try self massage at the end of the ride, and do some leg elevations at the same time (prop your legs up against the wall while doing self massage).|
|But what is "recovered"?????||mtber|
May 28, 2002 7:26 AM
|Im interested in hearing other's opinions on Woof's actual question - what does it actually mean to be recovered?
a) able to ride 100% and legs feel great?
b) able to perform 100% but you feel like crap and RPE is very high?
c) somewhere in between?
By 'able to perform 100%' I mean if you usually do intervals up a certain hill in 2min, that you can still do the hill in 2min, ie not 2:15.
I know that I, personally, am still sore if I try to go hard after only one easy day after a tough interval day. A long (45min-1hr) warm-up helps, however.
|Here's my exp. w/ recovery.||titansprodigal|
May 28, 2002 1:36 PM
|I use two different training blocks: two interval sessions p/wk sund/thur. and the other method two interval sessions back to back w/ two days off, two days on for a block of 20 days.
Heres how i judge personal recovery, whether to ride or turn around and go home. Yes, i time my climbs, if im still climbing at the same time w/ basicly the same percieved effort lungs and legs wise i say im recovered despite what the HR monitor is showing. For me HR is not as good of a give away for needed rest as is the dead/burning leg syndrome. Typicaly on day one of intervals using the two on, two off, my HR maxes out great and my LT is super. However on interval day two my HR is'nt so good. My max HR is very difficult to reach/maintain and my LT goes down by 8 beats, however, my time is often better.
May 28, 2002 2:29 PM
|I know that HR is not the best training indicator but I am too cheap to buy a powertap. I work out at lunch (very lenient boss) and have just changed jobs so I do not have baseline times for my interval sessions. I, too have noticed lower HR when I train hard 1-2 days after a tough session. I guess this is OK if I am still doing the same work.
How do your legs feel on day 2? Is the perceived effort higher? It definitely higher for me, although a long warmup helps some. How long do you warm up before ints on day 2?
Sorry for all the ?s.
May 29, 2002 3:19 AM
|Legs feel fine on day two, like i said, if they have that burning heavy feeling even after 20min i go home and take a rest day. On my second day i usualy warm up for 20-25min, this is how long it takes me to ride my mtb to the trails via the hwy. Percieved effort does seem to be higher, but my power ouput remains the same and most days even better and my times are faster. A good warm down is crucial after a session, massage yourself and ice cold shower on the legs, whey w/ glutamine, carbs, and some essential fats.|| |