Recovery Rides
Recovery rides are just as important as interval rides! As a matter of fact recovery days are when you begin to become fitter, without them you will not make gains in fitness as fast and eventually become weaker.
During hard training rides you breakdown muscle and only during rest and easy rides do they have time to repair themselves. That is why it is important to have a good recovery plan as well as interval plans.
The first part of this equation is to make sure to have a good recovery meal after any training ride. Within 30 minutes try to have a recovery drink containing both carbohydrates and protein, the liquid will digest and be absorbed by the body much faster than solid food. Then try for a good meal within 60 – 120 min post ride consisting of lean protein and low glycemic carbohydrates.
Recovery rides are best done on your own or with like minded individuals, the last thing you need is someone half wheeling you! Also the length of the ride should be less than 90 minutes, although 1 hour is a little better. Any more than 90 minutes then the ride becomes an aerobic endurance ride which will not promote recovery.
Recovery rides should be ridden at a heart rate of 65% or less of your maximum HR, power should be <55% of your functional threshold, and 1 – 2 on a scale of 1 – 10 with 10 being all out effort if using perceived exertion. If your a person that always thinks and looks at average speed, put some tape over your speedo or leave it at home…its about time and effort…come to think about it, all your rides should be quantified in time and effort, not average speed, that number really means nothing and is to subjective.
Over time you will find the correct balance of off and recovery rides, how will you know…when you race or try doing intervals and you are struggling to hang or reach the numbers you have in the past…well then…you better take a couple easy days!
Good luck, train hard, and don’t forget to slow down and enjoy the scenery!
Paul









