Clydesdales/Athenas (200+ lb / 91+ kg) - How much recovery time is needed for longer rides?

I can ride every day if I'm riding 15 miles or so. However, I seem to need to rest a day between longer rides. I'm a 52 year old @ 220 lbs, is this normal?

Michael

What's a "longer" ride for you, considering 15 is your usual distance?

I find that I can usually do up to 2x my usual distance comfortably without any additional training up to it, and without needing a recovery day afterwards. Mind you, I won't be out breaking any speed records the next day, but I'm usually back on the commute (25mi r/t) on Monday after a metric or a century on Sunday.

The best rule: If you feel like you need a day off, then take a day off. Walk around the block, take a swim, something light... but don't use your recovery day to totally loaf around or you'll tighten up pretty badly.

Or you can take a recovery ride. If you keep it short and slow, this will help get blood flowing through your muscles and will help speed recovery. Also, make sure you are hydrating and fueling yourself well before, during and after longer rides as these will also aid in your recovery.

What's a "longer" ride for you, considering 15 is your usual distance?

A was commuting 3 days a week, traveling two 15 mile one way rides.

Now I'm just taking 40 mile fun rides that last about 2.5 hours. The day after one of these rides, I'm not feeling very motivated :(.

Michael

A was commuting 3 days a week, traveling two 15 mile one way rides.

Now I'm just taking 40 mile fun rides that last about 2.5 hours. The day after one of these rides, I'm not feeling very motivated :(.

Michael

Your body isn't motivated/sore or your mind isn't?
I can see how going from commuting to fun rides would lead to a loss of motivation. To commute you have to ride to get to/from work which helps get you going and that is missing on fun rides even if you find your commute fun.
For many many many years I never rode expect to commute or go to the store. This year I do a Saturday ride once in a while with a group and have been doing some long brevet rides which are mostly solo.
Also wtih 3 days a week commuting it seems you have a rest day built in if you did it m-w-f?

Yeah, I enjoyed the challenge and the demands of commuting. The "will I make to work without fail" tension was part of the motivation. I always did make it, btw.

But now its about exercise, weight loss and fun. The problem is that these longer rides are time consuming, and I'm having problems setting aside the time. When I was commuting I felt that I was multitasking.

Michael

Your body isn't motivated/sore or your mind isn't?

That's the most important part of the equation:

If you're mentally not into it, then you can just give yourself a kick in the pants and get out there and ride.
If your body is telling you "dude, take a day off and just go walk the dog instead of riding" then listen to your body.

When I was laid off, I switched to riding "fun" rides just to keep in shape. I worked out a few different routes that were all about the same route and picked one as I left the driveway. I kind of liked the fact that I didn't have any time constraints, but being unemployed wasn't a big motivator.

Bottom line is that you have to treat it just like the commute. 40 miles is 10 further than you were going before, so you might drop back to 30 and work up. You might consider working up to 5 days/week instead of 3, as well.

I'm afraid it is partially an agerelated phenomenon. I am your age and find that I need extra restitution time after hard workouts. Now I am doing nordic xc skating (1,5-2 hours with lots of hills)every other day and I need that rest day to digest the training.

Bottom line is that you have to treat it just like the commute. 40 miles is 10 further than you were going before, so you might drop back to 30 and work up. You might consider working up to 5 days/week instead of 3, as well.

Well I got out there for 32 miles and it was no problem, and I rode 42 miles yesterday. I think I'll alternate between 25-30 miles on odd days and 40-45 miles on even days.

Michael

If you go really long, you definitely should ride the next day. But, as someone already said, make it a Recovery Ride. Keep it short, slow, and on flat terrain, but in a really easy gear so that you're spinning away. It will help your body recover from the hard effort the day before. Honest.