I think you've used that joke before old man...
So how do you guys decide if it's a recovery ride day or a rest day? I'm sore from this weekend but it's nice out today and was thinking of doing an hour ride after work, but don't know if I should rest and hope the weather holds up for tomorrow. But then tomorrow, it wouldn't be a recovery ride.
Demain, on roule!
Couch intervals tonight... 2 sets of NHL playoffs with a few innings of MLB to switch it up a bit.
Went hard Saturday, recovery Sunday... Tues/Sat/Sun races this week.
Ride hard a lot, get your ctl up to like 115 and set your ftp to a legit bleeding-eyeballs-pace-if-i-ride-this-hard-for-an-hour. Then do whatever you want for only an hour and get 70tss and it's still a recovery day.
^^ I wish my coach would let me do that.... I have a day off today, and it's like 75 degrees and perfect out. blah.
Recovery ride day is rest day for me. My recovery rides have the training stress of say, making dinner or going for a walk.
Demain, on roule!
junk miles = riding 300 miles a week because you heard other guys ride 300 miles a week and you are only at 250, so that means 50 more miles this week. Recovery ride is between hard days or during rest weeks and used to get the blood flowing at a level that adds little to no training stress but has positive effects to your health in general. Like aaronmcd said it is like going for a walk, it just feels good. Skipping your recovery ride day is not a bad thing and will generally not hurt your fitness/season at all, however why avoid things that feel good - some say they are flat the next day if they miss it. Skipping your junk mile ride day will likely help you avoid running into the wall of training suck.
20' test today. Hit my goal, but it wasn't lofty. FTP probably only just below 3.5 W/kg. Worked out well sending my teammate off 30" ahead of me. Pulled back 7" at one point, but fell back to the 30" gap again at the end. Good to have him up there as a rabbit (and he'd rather be chased anyway).
Wrapped it up with another 20 minutes of 2-man rotations for an SST-like effort then easy spin back to the office.
This teammate and I have been riding together at lunch for 8 years now. We know what it takes to beat each other, which results in a lot of near-ties.
30" with a full recovery, then it's AWC. But with a limited recovery, I look at the average power of the set. It should end up with the work intervals in the low end of AWC, but for a duration where they should be the very high end of AWC. My first one might be 1000W, but I'm going to fall to 450 pretty fast.
You have 3 basic energy systems that you gear your training based on ... sprint/ATP, Aerobic(fat/glycogen), and Lactate in the middle and most everything we do is a combination of the three and playing off them in different ways. IMO they key to making your self a better bike racer is how you attack the lactate system, not the aerobic system.
Both AC and Vo2Max are targeting your Lactate system in different ways, although Coggan's AC tends to leverage the ATP/Lactate transition and V02Max tends leverages the Aerobic/Lactate transition. 30/30 workouts are mostly just lactate work, but I would agree hitting from more what coggan would call the AC level for interval one, however by your 2nd set you have not recovered your ATP so it is almost pure lactate and during a one hour madison during your 60th straight set you are pretty much just converting bile to energy and using momentum to finish it up. I have no idea what to call that energy system, but it is something I recommend all cyclist try at least once.
I tend to play with my Lactate transitions a lot during my training - I would consider it the cornerstone of my training. However I tend to lump all my lactate training into one bucket vs the V02Max and AC just to make it simple. Aerobic is the base, and sprint is the peak, but without lactate it is unlikely you will see the pointy end of the race.
I didn't find anything where he referred to recovery rides as junk miles. The closest I found was this (from here):
I can see how one might infer from this that all non-interval training = junk miles, but that doesn't hold up in the context of the rest of his writing. I found several mentions of active recovery in his other pieces. He's pretty much mainstream.2.Eliminate everything that does not make you stronger
If you perform training that doesn’t make you a stronger rider (e.g. junk miles), try to eliminate this from your training and do more of the training that takes you closer to your goal.
Junk miles steal focus and don’t significantly improve your fitness.
Demain, on roule!
Took yesterday off so I went out to do the Noon Ride (easy day) plus some solo miles.
Still feeling Saturday's race - everything felt plus 40 watts: 40-something minute climb felt horrible, but the descending fun makes it better.
2:45, 157 TSS