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Old 03-18-09, 01:08 PM   #1
pelikan
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Rest Days between Intervals and Race

Just trying to gauge what others do about recovery days after doing intervals before races. For the couple Sunday races I've done thus far, I've done M2, which is basically hard ass intervals, in addition to some group intensity on Tuesday. W + F are super easy and the Sat before race days is short open the leg stuff. Talking to a teammate, he flinched at muttered something about 'Thursday intervals....no good'...and I kinda think he's right.

So, what do you all think? 2 days enough time to recover to really have a go for a race? Right now I'm in B/C races, but am trying to sort all this crap about before my A races.
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Old 03-18-09, 01:09 PM   #2
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2 days isn't enough for me, but YMMV. I know some guys who can't race well unless they do intervals the day before a race.
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Old 03-18-09, 01:32 PM   #3
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1 day is enough for me. I usually have hard workouts tue-thu, rest friday and race saturday and sunday. But this is still early in the season for me, A races will get a full taper an peak period.
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Old 03-18-09, 01:37 PM   #4
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I won't do a hard ride thursday or friday before a saturday 'B' race. Maybe 2 hours at a moderate pace on thursday with a little intensity, and an opener on friday (or no ride if I can't fit one in). For an 'A' race I'll be tapering the whole week.
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Old 03-18-09, 01:37 PM   #5
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^
Same here, I usually only need a day of recovery. Really depends on how much racing you do and where you are on your training schedule. Experiment and find out what works best for you.
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Old 03-18-09, 02:01 PM   #6
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Thursdays are 2x20's for me, fridays are easy 90 minutes. Saturday Im feeling great and ready too go. Too much rest and it has a negative effect on me. If the race is on sunday I still do the har group ride but I keep it to 2 hours instead of the 3.5-4 hours.
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Old 03-18-09, 02:37 PM   #7
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once the meat of the season is here I don't do intervals at all. typically I'll race wednesday, saturday (2x), sunday(1-2x).

right now I'm only racing Sunday and Tuesday. My only interval day would be wednesday. There's a thursday night crit in these parts, but I found doing it was detrimental to weekend performance.
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Old 03-18-09, 02:43 PM   #8
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Where's the Thursday night series? I thought Augusta was the only midweek training series?
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Old 03-18-09, 02:43 PM   #9
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once the meat of the season is here I don't do intervals at all. typically I'll race wednesday, saturday (2x), sunday(1-2x).

right now I'm only racing Sunday and Tuesday. My only interval day would be wednesday. There's a thursday night crit in these parts, but I found doing it was detrimental to weekend performance.
We essentially only have races on Sat. and Sun. around here.
And then there is usually only one to choose from within a 120 mile radius, lol!
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Old 03-18-09, 02:43 PM   #10
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Where's the Thursday night series? I thought Augusta was the only midweek training series?

Rockleigh
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Old 03-18-09, 02:44 PM   #11
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I won't do a hard ride thursday or friday before a saturday 'B' race. Maybe 2 hours at a moderate pace on thursday with a little intensity, and an opener on friday (or no ride if I can't fit one in). For an 'A' race I'll be tapering the whole week.
I usually do hard rides or intervals through thursday and do friday easy with openers for saturday and sunday races... but this weekend is an 'A' race and I've been more or less tapering all week, with my intensity way down. I still did a hard ride yesterday (but sat in more than usual) and successfully resisted the temptation to ride at lunch, only doing a moderate 90' endurance zone ride this morning. I'll go out for an hour easy tomorrow with some openers because I ride like crap if I do nothing...
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Old 03-18-09, 02:57 PM   #12
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2 days of rest is about right for me. For a Sunday race I'll ride hard Th, then usually not at all pr very easy Fr and Sat. If it is an A race, then I'll back off a bit on Th, usually in volume more than intensity.
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Old 03-18-09, 02:57 PM   #13
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My friend used to tell me to always make tuesdays your hardest workout after a weekend of racing. I used to think that was crazy and until now I made wednesday my hardest day. It made sense to me: two days rest from racing and 1 day rest before racing again. In reality though, I'm recovered enough by tuesday to put me in the recovery zone for 4 days with a tempo session midway through.

Tuesdays: 5x 1 minute intervals
Wednesday: 2-3 hour spin.
Thursday: tempo for 30min.
Weekend of racing.

I'll keep this schedule for the rest of the season unless my base is bad in which I'll back off the racing in exchange for some longer rides. I feel like I still need these long miles despite only doing crits. Probably race Saturday and do a long ride on Sunday and/or Tuesday. This plan seems really easy but remember it's based on racing 2 days every weekend. I'm a sprinter by the way and have no idea how climbers/TTers/stage racers train.
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