Recovery Ride

[_ABC_]

After making the step up from the Novice bunch to the Medium bunch for last Friday's Norman, two days of sailing all weekend and a pretty hard session at Monday's novice group at SFP ABC's little legs are a wee bit knackered. :(
Now I've heard the term 'Recovery Ride' thrown about a bit but never really known what its all about. I gather its just an easy ride to keep the legs moving so that they don't get really sore and take even longer to recover but what sort of distance/time and at what sort of intensity is ideal? I did my 10km commute this morning at a fairly easy pace (small chainring only) but is this not enough or too much?
Any other hints and tips to help the muscles heal other than drink lots of water and refuel the body?

[SimonD]

Sounds like you've got it. According to the text books, a true rec ride can be 20mins-1hr so you're commute is probably perfect. Cadence should be 70-100 and always easy. You're right that it's just about spinning the legs around so make sure your "fairly easy" is easy. Intensity by HR zone is less than 65% of HRmax.

I find rec riding beneficial, but sometimes I just need a complete day off mentally too!

The more you train, the more you can train. So by the time summer comes your legs will probably be pretty tough and not get so sore. On the other hand, soreness is an indication that you've worked on something that's lacking, so it's a positive in that sense. Again you've got it with the hydration and the carbs. Make sure you get some carbs into you within 25mins of a hard ride so your muscles can restock and get to work rebuilding.

Again, good job on actually doing recovery! Recovery, passive or active, is when you will be getting better. You wear yourself out my training and get worse for a bit, then you have to give yourself time to recover and your body overcompensates, making you better. No recovery = no improvement.

[bosworth*]

Try to avoid doing a recovery ride with your cycling friends. It usually turns into a race.

[Adam]

particularly if their names are Bosworth.....

[Vanessa]

Try to avoid doing a recovery ride with your cycling friends. It usually turns into a race.

So very true!

[bosworth*]

sometimes dan posts a thread saying 'recovery ride this sunday, leaving 7am from ...'.

He is lying.

[idol]

I believe the term I often use is "easy"......

[bosworth*]

It's still a lie!

:cool:

[_ABC_]

Thanks guys - I'll think twice about signing up for those 'easy' rides :)

[Hoops]

As a rule of thumb I avoid Dan Foo's rides like the plague if I want my legs intact.

[j_young_80]

I can highly recommend an E2 ride with Dan.

[bosworth*]

Today's Carl Sagan Memorial Bunch Ride was one of Dan's E2 rides.

[j_young_80]

** Ignore what 'Bosworth' posts as its all rubbish. Signed His Slightly Embarrassed Wife.

[bosworth*]

what

[Hoops]

** Ignore what 'Bosworth' posts as its all rubbish. Signed His Slightly Embarrassed Wife.

Yeah I saw that too. Thought it could have been a Bossie G-up

[bosworth*]

what is a g-up

[SimonD]

Yeah I saw that too. Thought it could have been a Bossie G-up

It is impressive that she is only slightly embarrassed.

[last legs]

what does carl sagan have to do with anything??

http://en.wikipedia.org/wiki/Carl_Sagan

sooo confused.....

[Glenn Doney]

Another recovery ride option is motor pacing. So you can use the same HR zone as stated by Simon and high cadence, however you may sit on 35kph instead of 22-25kph if pushing into the wind. It seems to freshen the legs and body with high cadence and low HR from an anecdotal perspective.

GD out.

[bosworth*]

Vikings have started a tuesday bunch ride, and it has been named "The Carl Sagan Memorial Bunch Ride".

[Startrek]

LOL LOL LOL LOL go
Bosie .We love Carl.

[SimonD]

what does carl sagan have to do with anything??


I don't know. I don't think anyone knows. Probably not Boz either.

[Startrek]

bugger i just got a neg rep for LOVING CARL