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Old 07-12-09, 02:35 PM   #1
fordfasterr
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rest week is finally here !

obviously, I can't just sit on the couch for the next 7 days...

what do you race experts suggest as an "off week" training plan?
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Old 07-12-09, 02:39 PM   #2
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Don't do what I did, you'll pay dearly for it.

Drank


and slept


and only ate these:
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Old 07-12-09, 02:43 PM   #3
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pop tarts. so tasty, i moved to another country to avoid them.
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Old 07-12-09, 02:48 PM   #4
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Maybe I should. I am so friggin addicted to them - seriously.
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Old 07-12-09, 02:50 PM   #5
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I just reduce my hours by ~1/3 and my TSS by 1/5. Seems to work well.
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Old 07-12-09, 03:55 PM   #6
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I just reduce my hours by ~1/3 and my TSS by 1/5. Seems to work well.
So do you increase the intensity of your rides in the rest week or cut out the easier riding time?
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Old 07-12-09, 04:42 PM   #7
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Keep intensity the same as usual.

Reduce ride time by about half.

So if on weds, you do a 3 hr ride with 2x20 tempo, and 4x5 LT. Then do 2x10 tempo and 2x5 LT in 1.5 hours.

Etc. Recovery rides as usual once or twice a week. Don't take days off the bike if you can avoid it. If you can't ride long, try getting out for 30-45 mins and spinning around at a pace where you feel like you're going to fall asleep.

Race as per usual.
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Old 07-12-09, 05:39 PM   #8
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I am up for a recovery week after this coming on/race next Saturday. My normal routine is just to stick with L1/L2 rides that are around 1 hour or so for 5 to 6 days.
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Old 07-12-09, 06:07 PM   #9
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why do you need a recovery week? just finish a long stage race or something?

take a couple days off and get back to it.
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Old 07-12-09, 06:13 PM   #10
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Couple of days easy/off = recovery week. Your total time on the bike is greatly reduced, even if half the week is normal riding.

I'll up the intensity a bit and lower the hours. I also do power testing which tends to increase intensity.
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Old 07-12-09, 07:20 PM   #11
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why do you need a recovery week? just finish a long stage race or something?

take a couple days off and get back to it.
i thought he was talking about the next boring week of the tour .

ed rader
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Old 07-12-09, 07:28 PM   #12
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why do you need a recovery week? just finish a long stage race or something?

take a couple days off and get back to it.
The point is to not take any days off, if you're doing a recovery week anyway.

You get all the time at LT and tempo that allows you to keep form, but allows your body to heal up a little as well.

I don't really like rest weeks because they make me feel sluggish when I race that weekend. Coach says it's a necessary evil. Whatever works.
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Old 07-12-09, 07:30 PM   #13
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Maybe I should. I am so friggin addicted to them - seriously.
+2...and they held me thru 40+ mi today...
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