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  1. #1
    One speed: FAST ! fordfasterr's Avatar
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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?
    Florida Velodrome Association.
    Big Wheel Cycles.
    CAT-2. Road Bike: 2011 Specialized Allez SRAM Apex. .. and yes, I am vegan.

  2. #2
    RustyTainte substructure's Avatar
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    Don't do what I did, you'll pay dearly for it.

    Drank


    and slept


    and only ate these:

  3. #3
    . botto's Avatar
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    pop tarts. so tasty, i moved to another country to avoid them.

  4. #4
    RustyTainte substructure's Avatar
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    Maybe I should. I am so friggin addicted to them - seriously.

  5. #5
    Ho-Jahm Hocam's Avatar
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    I just reduce my hours by ~1/3 and my TSS by 1/5. Seems to work well.
    Race-o-meter:
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  6. #6
    Senior Member
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    Quote Originally Posted by Hocam View Post
    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?

  7. #7
    Village Idiot
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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.
    Truth, like light, blinds. Falsehood, on the contrary, is a beautiful twilight that enhances every object.
    -Albert Camus

    Hammer Nutrition 15% discount!!!

  8. #8
    Cat 4 J.Lockdown's Avatar
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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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  9. #9
    starting pistol means war YMCA's Avatar
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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.

  10. #10
    Ho-Jahm Hocam's Avatar
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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.
    Race-o-meter:
    Broken until next season

  11. #11
    Senior Member erader's Avatar
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    Quote Originally Posted by YMCA View Post
    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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  12. #12
    Village Idiot
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    Quote Originally Posted by YMCA View Post
    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.
    Truth, like light, blinds. Falsehood, on the contrary, is a beautiful twilight that enhances every object.
    -Albert Camus

    Hammer Nutrition 15% discount!!!

  13. #13
    coffee-stained punk hammy56's Avatar
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    Quote Originally Posted by substructure View Post
    Maybe I should. I am so friggin addicted to them - seriously.
    +2...and they held me thru 40+ mi today...

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