Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Recovery Rides?

What is the science behind this "hair of the dog" ride? What is the alleged benefit? Do you find it necessary or useful? Can you give a specific example (speed, effort, distance) of how you approach the day after a brevet or long training ride? thanks.

I don't know - dog scientists everywhere have been scratching their heads for years. Some think that extra-terrestrial radio frequencies enter into the picture, but mostly I think its a case of too much jalapeno dip while one is inadequately hydrated.

I'm pretty sure genetic testing proves that drugs will work in times of emergency.

Thanks in advance.

I'm far from an expert, but I've asked this same question on another message board. And I also got some BS answers. The answer I eventually got that seemed to make some sense is that a VERY slow, easy recovery ride will increase the blood flow to your damaged muscles which helps to accelerate the healing process. Sitting on the couch with the remote the next day will also help your muscles heal, but not quite as fast.

The answer I eventually got that seemed to make some sense is that a VERY slow, easy recovery ride will increase the blood flow to your damaged muscles which helps to accelerate the healing process. Yes, this part of it is true. But this "active recovery" period refers to the pain and damage experienced directly after severe exercise. Not the "next day."

Think in terms of Pro riders, they "need" the massage within one or two hours after the end of the race, not the next day. Actively, push-pulling muscles is used for the similar goal of stimulating muscle repair and metabolite removal.

Forget the crap about next day, if you want to ride, you're just "riding off" inflammation, not healing anything.

Thanks for posting this Brian, I've been wondering the same thing. Until I hear the science behind something, I am aways skeptical. Other opinions?

I don't know the science, but from my experience I feel that "recovery rides" have kept me from getting stiff or feeling as sore after an especially long or hard effort the previous day(s). It seems to me that I recover more quickly by putting in some very minimal effort on the bike rather than doing nothing physical at all.

My understanding is the "recovery" is truly that: a very easy ride, putting in just enough effort to turn the pedals. I've heard guys talk about "recovery" rides and then go on to describe what many would consider to be a big-ring hammer- and testosterone-fest. I think the point is to show what studs they are -- if "recovery" means cruising along at 20mph, then imagine what the workout was like! There's plenty of training benefits to crusing at 20mph, but I'm not sure that letting your body recuperate and restore itself are among them. My own method is to ride in the lowest gear of the bike on flat terrain, refusing to shift up for any reason. That'll keep things toned down pretty well.

you can base it on HR or power levels as well as speed - it's essentially zone 1.

like others have stated, i think it mostly applies to those that are stressing their bodies (w/ intervals or hard races/efforts) that need some kind of recovery.

then again, riding at an endurance pace (zone 2) for 24 hours+ might stress your system enough that a recovery ride would be good for you. after all, it's not like it could hurt anything but your ego to go out and ride slowly.

personally, i haven't done any recovery rides - but i probably will soon, as i'd like my hard rides to get harder, and the easy ones to be easier.

I use recovery rides. I just go out for 30-60 minutes and do an easy spin. How I gauge it is, if I'm passing the little kids with training wheels then I'm going to fast.

A recovery ride for me is about 20-30 minutes, spinning small gears. When I make an effort to do this, I feel it does help with recovery.

I also make sure to re-hydrate and try to maximize horizontal training time.