Originally Posted by jppe
The key to the day after is to watch the HR and make sure it stays below 70%-80% of max. You want to flush the lactic acid out of the muscles-not build up more. Riding about an hour for a recovery ride is about right.
Two days after, do what you feel like riding. My guess is you'll feel stiffer two days after than the first day, though........
+1 on the heart rate. On a recovery ride I try to go at a rate to avoid breathing hard at all. But also +1 for Stapham's advice about getting the legs turning for a bit. Notice on the TdF that riders go out on their rest days and do a 'gentle' 100km or so just to keep the blood flowing (I can't believe the pros). So one rider's exhausting personal best is another rider's recovery ride. Do what feels good.
For a rider of your stature and equipment, 25 today would be a minimum--why not go out 25, back 25 (and then do it again so you'll have your first century).
