Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 03-13-08, 10:41 AM   #1
kukusz
A Member
Thread Starter
 
kukusz's Avatar
 
Join Date: Aug 2007
Location: Denver, CO
Bikes:
Posts: 855
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Recovery Rides, What Have You Done for Me Lately?

I know that the stated uses of a recovery ride are:

1) Help eliminate waste product from previous days hard workout.
2) Increase blood flow to legs and actually aid in rebuilding of muscles.
3) Keep the legs limber and possibly help with residual soreness.

Since recovery rides have 0 adaptation potential and rest is paramount to recovery, I'm wondering if recovery rides actually do anything? I can not find any physiological evidence on pub med or anything to support the above claims, however I might be using the wrong keywords.

I'm sure recovery rides do something to actually benefit the rider, however when does it make sense to get a massage or use "the stick" instead of spin for an hour? I would love to see some evidence on the subject that is non-anecdotal.
kukusz is offline   Reply With Quote
Old 03-13-08, 11:23 AM   #2
Doctor Who
Lotion/Basket/Hose
 
Doctor Who's Avatar
 
Join Date: Apr 2004
Location: Chicago
Bikes: 1992 Schwinn Paramount
Posts: 1,368
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I do feel better if I go for a recovery ride, but my recovery rides are usually a trip around my neighborhood to a coffeeshop or restaurant, in regular clothes, at a pace that barely quickens the breath or causes sweat. I'll cruise around, take things slow, and if I'm feeling really saucy, I'll **** around practicing trackstands in a parking lot.

I'll ride around for 40-50 minutes, cover about 7-8 miles, and I always feel good afterward and better the day after. I used to take the day off the bike after a hardcore ride, but now I feel better when I get back into hard training the day after I've done a recovery ride. Make sense?

Sometimes though, it's nice to take a day OFF from the bike. Your body will let you know if it needs it. On those days, go for a decent walk, maybe 2.5-4 miles, get a paper and sit and read it on a bench and then walk home.
Doctor Who is offline   Reply With Quote
Old 03-13-08, 11:27 AM   #3
timmhaan
more ape than man
 
timmhaan's Avatar
 
Join Date: Nov 2003
Location: nyc
Bikes:
Posts: 8,093
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by kukusz View Post
I know that the stated uses of a recovery ride are:

1) Help eliminate waste product from previous days hard workout.
2) Increase blood flow to legs and actually aid in rebuilding of muscles.
3) Keep the legs limber and possibly help with residual soreness.

Since recovery rides have 0 adaptation potential and rest is paramount to recovery, I'm wondering if recovery rides actually do anything? I can not find any physiological evidence on pub med or anything to support the above claims, however I might be using the wrong keywords.

I'm sure recovery rides do something to actually benefit the rider, however when does it make sense to get a massage or use "the stick" instead of spin for an hour? I would love to see some evidence on the subject that is non-anecdotal.
i haven't seen anything non-anecdotal myself. might want to try the nutrition and training forum...a few docs frequent that forum.
timmhaan is offline   Reply With Quote
Old 03-13-08, 11:34 AM   #4
kukusz
A Member
Thread Starter
 
kukusz's Avatar
 
Join Date: Aug 2007
Location: Denver, CO
Bikes:
Posts: 855
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Doctor Who View Post
...I always feel good afterward and better the day after. I used to take the day off the bike after a hardcore ride, but now I feel better when I get back into hard training the day after I've done a recovery ride.
I agree I _think_ I feel better, I'm just wondering from a pure adaptation perspective whether a full day off would always be more beneficial the day after a hard ride/race. I have a feeling I'm not going to get the answer I want
kukusz is offline   Reply With Quote
Old 03-13-08, 11:34 AM   #5
TheKillerPenguin
Nonsense
 
TheKillerPenguin's Avatar
 
Join Date: Sep 2004
Location: Vagabond
Bikes: Affirmative
Posts: 12,205
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 42 Post(s)
In addition to allowing the 3 things you listed, recovery rides are a good time to work on pedaling form.
TheKillerPenguin is offline   Reply With Quote
Old 03-13-08, 11:44 AM   #6
jeffremer
Senior Member
 
Join Date: Feb 2007
Location: San Francisco, CA
Bikes: 2006 Lemond Etape 105/Tiagra
Posts: 751
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sorry, no hard evidence from me either, just more anecdotes...

I don't get in enough time on the bike just doing specific or hard training as I'd like so I take my recovery time to work on other things, pedaling form, practicing handling skills, practicing taking on and off jackets, arm warmers, etc... Recovery rides seem to be as much about mental recovery as physical recovery for me as well.

That's not to say that I don't take a day off the bike every week and make sure I do something like take a walk, get a massage, etc.
jeffremer is offline   Reply With Quote
Old 03-13-08, 11:50 AM   #7
Phantoj
Certifiable Bike "Expert"
 
Join Date: May 2005
Bikes:
Posts: 5,632
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Recovery rides also give an obsessive, jumpy, Type-A personality something to do instead of overtraining.
Phantoj is offline   Reply With Quote
Old 03-13-08, 12:10 PM   #8
Bobby Lex
Senior Member
 
Join Date: Aug 2005
Bikes:
Posts: 1,616
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
To re-phrase the issue somewhat: Is some activity better than complete inactivity during recovery periods?

I don't have any 'scientific' evidence either, but this seems to fall into the realm of 'common and generally accepted knowledge'.

Anecdotally, the two best examples I can think of are:

First, a consider the fact that in the TDF teams do "recovery" rides on racing offdays. Pro race teams are typically on the cutting edge of science and technology with regard to training and racing. I find it hard to believe that pro racers are guided by baseless urban myth and legend with regard to recovery rides on off-days.

Second, in the medical field for example we see hospital patients who are sitting up in chairs within 24 hours of heart bypass surgery, and who are taking short walks within 48 hours of same, which their doctors prescribe for them because it supposedly speeds the healing and recovery process.

I think the real question becomes where to draw the line. How much activity enhances recovery, and at what point does too much activity slow the recovery process.

Bob
Bobby Lex is offline   Reply With Quote
Old 03-13-08, 12:25 PM   #9
Coyote2
Senior Member
 
Coyote2's Avatar
 
Join Date: Sep 2005
Bikes:
Posts: 2,393
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Sometimes, anecdotal evidence is the best evidence. If a rest day works better for you, then follow that procedure. If a light spin works better, then do that for recovery.
Coyote2 is offline   Reply With Quote
Old 03-13-08, 12:29 PM   #10
BlessedHellride
S.D.M.F.
 
BlessedHellride's Avatar
 
Join Date: Apr 2006
Location: MN Chapter
Bikes: Scott Speedster S1, Research Dynamics MTB
Posts: 584
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Bobby Lex View Post
First, a consider the fact that in the TDF teams do "recovery" rides on racing offdays. Pro race teams are typically on the cutting edge of science and technology with regard to training and racing. I find it hard to believe that pro racers are guided by baseless urban myth and legend with regard to recovery rides on off-days.
My understanding is they do the "recovery rides" to actually keep the body from going into recovery mode.
BlessedHellride is offline   Reply With Quote
Old 03-13-08, 12:29 PM   #11
wfrogge
Senior Member
 
Join Date: Feb 2007
Bikes:
Posts: 3,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Best way to get evidence is to try it yourself for 6 weeks. If you dont feel they are of benefit dont do them.
wfrogge is offline   Reply With Quote
Old 03-13-08, 12:36 PM   #12
CaseLawZ28
In-House Counsel
 
CaseLawZ28's Avatar
 
Join Date: Oct 2005
Location: Asheville, NC
Bikes: BMC SLC 01, Look 585, Gary Fisher SuperFly, Cannondale Caad 9X, BMC TT03
Posts: 266
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Bobby Lex View Post
First, a consider the fact that in the TDF teams do "recovery" rides on racing offdays. Pro race teams are typically on the cutting edge of science and technology with regard to training and racing. I find it hard to believe that pro racers are guided by baseless urban myth and legend with regard to recovery rides on off-days.
Their recovery rides also aren't lazy spins for an hour that you would typically do for a recovery ride.
CaseLawZ28 is offline   Reply With Quote
Old 03-13-08, 12:40 PM   #13
botto 
.
 
botto's Avatar
 
Join Date: Jan 2006
Bikes:
Posts: 40,362
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
it's my favorite way to avoid this:

botto is offline   Reply With Quote
Old 03-13-08, 12:48 PM   #14
Lithuania
Oh The Huge Manatee
 
Lithuania's Avatar
 
Join Date: Feb 2006
Location: mabra
Bikes:
Posts: 4,528
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
is it possible to go to easy on a recovery ride? Ive been doing my recovery rides on the trainer in z1 but I dont think I feel any better after Ive done one. Maybe I am riding too hard still.
Lithuania is offline   Reply With Quote
Old 03-13-08, 12:53 PM   #15
wfrogge
Senior Member
 
Join Date: Feb 2007
Bikes:
Posts: 3,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Lithuania View Post
is it possible to go to easy on a recovery ride? Ive been doing my recovery rides on the trainer in z1 but I dont think I feel any better after Ive done one. Maybe I am riding too hard still.
On the PE scale of 1 to 10 it should be below 2 (for me).
wfrogge is offline   Reply With Quote
Old 03-13-08, 12:55 PM   #16
ElJamoquio
Burning Matches.
 
ElJamoquio's Avatar
 
Join Date: Jan 2006
Location: San Jose, CA
Bikes: Motobecane Le Champion SL, Cervelo P2SL
Posts: 9,666
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 83 Post(s)
Quote:
Originally Posted by Lithuania View Post
is it possible to go to easy on a recovery ride?
Yes. Last year I was passed by a grandmother on a MTB.
__________________
Reacting is mind candy; it requires no thought. Thinking is tedious.

Bikeforums 'Group Buy': Kinlin Rims, Sapim/DT Spokes, Formula/Bitex Hubs


"The only good race pace is suicide pace, and today looks like a good day to die."
-Steve Prefontaine
ElJamoquio is offline   Reply With Quote
Old 03-13-08, 12:55 PM   #17
92degrees
Senior Member
 
Join Date: Aug 2004
Location: in the shade
Bikes: too few
Posts: 492
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Among the reasons listed from my coach is that recovery rides "keep your metabolic system active." YMMV.
92degrees is offline   Reply With Quote
Old 03-13-08, 12:56 PM   #18
Bobby Lex
Senior Member
 
Join Date: Aug 2005
Bikes:
Posts: 1,616
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by CaseLawZ28 View Post
Their recovery rides also aren't lazy spins for an hour that you would typically do for a recovery ride.
It's all relative. What I call a recovery ride, some of my less-fit buddies call a workout. OTOH, I'm sure there are more fit folks out there whose recovery rides would make me suffer.

Bob
Bobby Lex is offline   Reply With Quote
Old 03-13-08, 01:03 PM   #19
Lithuania
Oh The Huge Manatee
 
Lithuania's Avatar
 
Join Date: Feb 2006
Location: mabra
Bikes:
Posts: 4,528
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by wfrogge View Post
On the PE scale of 1 to 10 it should be below 2 (for me).
I am a masher when I am normally riding but when I do recovery rides I tend to spin a lot more since there is very little resistance. PE is always real low like a 1 or 2 so i dont know, maybe the higher cadence isnt good for me on these rides and is actually wearing my legs out.
Lithuania is offline   Reply With Quote
Old 03-13-08, 01:14 PM   #20
Duke of Kent
Senior Member
 
Duke of Kent's Avatar
 
Join Date: Jul 2005
Location: Blacksburg, VA
Bikes: Yeti ASRc, Focus Raven 29er, Flyxii FR316
Posts: 4,833
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
I go out on the bike with my digital camera, with the goal of taking a picture every 10 minutes. Two hours, a dozen interesting pictures. Could be a barn owl in a tree, two fawns and their mother crossing a creek, whatever.

And, while there might not be any training adaptation, that's not what I'm going for on a recover day. I'm flushing the crap out of my legs, burning calories, doing something besides wasting time on BF, and keeping my weight down.

Edit: At no point do I allow myself to shift any lower than my 39x14. 11,12, and 13 might as well not exist on Mondays in March-September.
Duke of Kent is offline   Reply With Quote
Old 03-13-08, 01:15 PM   #21
botto 
.
 
botto's Avatar
 
Join Date: Jan 2006
Bikes:
Posts: 40,362
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Lithuania View Post
is it possible to go to easy on a recovery ride? Ive been doing my recovery rides on the trainer in z1 but I dont think I feel any better after Ive done one. Maybe I am riding too hard still.
recovery ride on a trainer?
botto is offline   Reply With Quote
Old 03-13-08, 01:19 PM   #22
kukusz
A Member
Thread Starter
 
kukusz's Avatar
 
Join Date: Aug 2007
Location: Denver, CO
Bikes:
Posts: 855
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by wfrogge View Post
Best way to get evidence is to try it yourself for 6 weeks. If you dont feel they are of benefit dont do them.
I have been using the concept of recovery rides in some form or another since I started "training". I just want to point out that personal anecdotal evidence is highly influenced by psychological factors and that is why I posted the question. The actual or placebo effects of Optygen have generated similar discussions, I just want to see if the scientific research community has anything to offer.
kukusz is offline   Reply With Quote
Old 03-13-08, 01:22 PM   #23
DrWJODonnell
Slow'n'Aero
 
DrWJODonnell's Avatar
 
Join Date: Feb 2006
Location: Driving the pace in the crosswind
Bikes:
Posts: 2,599
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Interestingly, the Choi and bogdanis studies are negative with regards to active recovery, but my personal belief is that these are in regards to very specific situations, and are more likely outweighed good effects due to the type of training that most cyclists do.

Does this help at all?

Bogdanis, G.C., Nevill, M.E., Lakomy, H.K., Graham, C.M., Louis, G. Effects of active recovery on power output during repeated maximal sprint cycling. Eur J Appl Physiol Occup Physiol 74 (5) 461-469 1996

Wigernaes, I., Hostmark, A.T., Kierulf, P., Stromme, S.B. Active recovery reduces the decrease in circulating white blood cells after exercise. International Journal of Sports Medicine 21 (8) 608-612 2000

Monedero, J., Donne, B. Effect of recovery interventions on lactate removal and subsequent performance. International Journal of Sports Medicine 21 (8) 593-597 2000

Wigerneas, I., Stromme, S.B., Hostmark, A.T. Active recovery counteracts the post-exercise rise in plasma-free fatty acids. International Journal of Sport Nutrition and Exercise Metabolism 10 (4) 404-414 2000

Watts, P.B., Daggett, M., Gallagher, P., Wilkins, B. Metabolic response during sport rock climbing and the effects of active versus passive recovery. International Journal of Sports Medicine 21 (3) 185-190 2000

Signorile, J.F., Ingalls, C., Tremblay, L.M. The effects of active and passive recovery on short-term, high intensity power output. Canadian Journal of Applied Physiology 18 (1) 31-42 1993

Peters_Futre, E.M., Noakes, T.D., Raine, R.I., Terblanche, S.E. Muscle glycogen repletion during active postexercise recovery. The American Journal of Physiology 253 (3 Pt 1) E305-11 1987

Jemni, M., Sands, W.A., Friemel, F., Delamarche, P. Effect of active and passive recovery on blood lactate and performance during simulated competition in high level gymnasts. Canadian Journal of Applied Physiology 28 (2) 240-256 2003

Takahashi, T., Miyamoto, Y. Influence of light physical activity on cardiac responses during recovery from exercise in humans. Eur J Appl Physiol Occup Physiol 77 (4) 305-311 1998

Taoutaou, Z., Granier, P., Mercier, B., Mercier, J., Ahmaidi, S., Prefaut, C. Lactate kinetics during passive and partially active recovery in endurance and sprint athletes. Eur J Appl Physiol Occup Physiol 73 (5) 465-470 1996

Choi, D., Cole, K.J., Goodpaster, B.H., Fink, W.J., Costill, D.L., Effect of passive and active recovery on the resynthesis of muscle glycogen. Medicine and Science in Sports and Exercise 26 (8) 992-996 1994

Takahashi, T., Niizeki, K., Miyamoto, Y., Respiratory responses to passive and active recovery from exercise. Japanese Journal of Physiology 47 (1) 59-65 1997

Carter, R., Wilson, T.E., Watenpaugh, D.E., Smith, M.L., Crandall, C.G. Effects of mode of exercise recovery on thermoregulatory and cardiovascular responses. Journal of Applied Physiology: Respiratory, Environmental and Exercise Physiology 93 (6) 1918-1924 2002

Yoshida, T., Watari, H., Tagawa, K. Effects of active and passive recoveries on splitting of the inorganic phosphate peak determined by 31P-nuclear magnetic resonance spectroscopy. Nmr in Biomedicine 9 (1) 13-19 1996

Gupta, S., Goswami, A., Sadhukhan, A.K., Mathur, D.N., Comparative study of lactate removal in short term massage of extremities, active recovery and a passive recovery period after supramaximal exercise sessions. International Journal of Sports Medicine 17 (2) 106-110 1996

Wigernaes, I., Hostmark, A.T., Stromme, S.B., Kierulf, P., Birkeland, K. Active recovery and post-exercise white blood cell count, free fatty acids, and hormones in endurance athletes. European Journal of Applied Physiology and Occupational Physiology 84 (4) 358-366 2001

Thiriet, P., Gozal, D., Wouassi, D., Oumarou, T., Gelas, H., Lacour, J.R. The effect of various recovery modalities on subsequent performance, in consecutive supramaximal exercise. The Journal of Sport Medicine and Physical Fitness 33 (2) 118-129 1993
DrWJODonnell is offline   Reply With Quote
Old 03-13-08, 01:35 PM   #24
kukusz
A Member
Thread Starter
 
kukusz's Avatar
 
Join Date: Aug 2007
Location: Denver, CO
Bikes:
Posts: 855
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
^^^

lol, I knew I was just using the wrong keywords in my pub med search. Thanks.
kukusz is offline   Reply With Quote
Old 03-13-08, 01:55 PM   #25
Lithuania
Oh The Huge Manatee
 
Lithuania's Avatar
 
Join Date: Feb 2006
Location: mabra
Bikes:
Posts: 4,528
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by botto View Post
recovery ride on a trainer?
most of the time i dont have a choice in the matter since I dont get home until after dark to ride. Secondly, I find it much easier to regulate my effort on the trainer since I dont have to worry about terrain changes. My area is just too hilly to really take it easy.
Lithuania is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 02:06 AM.