Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Fifty Plus (50+) Share the victories, challenges, successes and special concerns of bicyclists 50 and older. Especially useful for those entering or reentering bicycling.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-04-08, 09:56 AM   #1
jmel7771
Senior Member
Thread Starter
 
jmel7771's Avatar
 
Join Date: Mar 2008
Location: KC Metro
Bikes:
Posts: 116
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Advice after 70 mile ride

When do I take my recovery ride if I rode yesterday? Do I take a one day break?

TIA
jmel7771 is offline   Reply With Quote
Old 08-04-08, 10:30 AM   #2
Hermes 
Elite Rider
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,699
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
If you are going to do a "recovery ride" do it today. That assumes your butt is not too sore to sit on the bike. I rode hard yesterday and I am taking today as a bike rest day and going to the gym for weights, stretching and etc. I will have a hard cycling day on Tuesday.
Hermes is offline   Reply With Quote
Old 08-04-08, 10:34 AM   #3
Pat
Senior Member
 
Join Date: Jan 2002
Location: Orlando, FL
Bikes: litespeed, cannondale
Posts: 2,795
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
It depends on how you feel and what kind of shape you are in. I find that an easy ride after a hard day actually makes my legs feel considerably better. It might be the warm up and the increased blood flow that improves healing from whatever little pulls and micro tears I got the day before.
Pat is offline   Reply With Quote
Old 08-04-08, 10:46 AM   #4
Allegheny Jet 
Senior Member
 
Allegheny Jet's Avatar
 
Join Date: Oct 2007
Location: Medina, OH
Bikes: confidential infromation that I don't even share with my wife
Posts: 5,708
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
How do you feel today? Did you ride the 70 miles very hard? It could have been a nice easy ride or an epic event. If you are sore and drained then an easy ride could help. If you feel good and plan to ride hard again in the next day of so then staying off the bike could be better. If you are not used to long rides the most imortant thing to do is rest properly. It would be better to error on the side of caution than to push yourself only to suffer some kind of overuse injury.
Allegheny Jet is offline   Reply With Quote
Old 08-04-08, 10:55 AM   #5
jmel7771
Senior Member
Thread Starter
 
jmel7771's Avatar
 
Join Date: Mar 2008
Location: KC Metro
Bikes:
Posts: 116
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
It was a hard ride with heat index in the 100's. I actually feel pretty good. I thought I would rest today (its going to be above 100 today), do 15 miles or so on Tuesday and then a 30-40 on Wed. Just want to make sure I do this right.
jmel7771 is offline   Reply With Quote
Old 08-04-08, 11:01 AM   #6
cyclinfool
gone ride'n
 
cyclinfool's Avatar
 
Join Date: Aug 2007
Location: Upstate NY
Bikes: Simoncini, Gary Fisher, Specialized Tarmac
Posts: 4,051
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Hermes View Post
If you are going to do a "recovery ride" do it today. That assumes your butt is not too sore to sit on the bike. I rode hard yesterday and I am taking today as a bike rest day and going to the gym for weights, stretching and etc. I will have a hard cycling day on Tuesday.
Agreed - a recovery ride is typically the day after. Either do a light relaxing ride today or stay off the bike. After yesterdays climbing day my riding today is a simple commute on the bike - no pushing - just taking it real easy. I doubt I went over 13mph on my way into work - my ride home is mostly downhill so that won't be anything either. As with Hermes - tomorrow I will hammer hard - a 17 mile ride at 5:45AM with two steep but short hills to sprint. I will get my HR close to max on the hills and run close to 90% after warmup and before cool down.
cyclinfool is offline   Reply With Quote
Old 08-04-08, 11:19 AM   #7
anweledig
Junior Member
 
Join Date: May 2008
Bikes:
Posts: 7
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
How far should a recovery ride be? I did a fairly hard (for me) 52 mile ride today and plan to have a gentle ride tomorrow to soften any tightening muscles etc. Would about 15 miles be the right sort of distance (on a mostly flat route)?
anweledig is offline   Reply With Quote
Old 08-04-08, 11:41 AM   #8
az_cyclist
Senior Member
 
az_cyclist's Avatar
 
Join Date: Jun 2007
Location: Arizona
Bikes: Trek Domane 4.5, Trek 1500
Posts: 1,898
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
It depends on several things. I have ridden 30-35 mile recovery rides at a moderate rate (16-17 mph) the day after a century when I averaged 16+ mph for the century. It was probably a bit higher than I thought for a recovery ride, but after the first couple of miles the pace felt good.

How much have you been riding? That will be a factor.
az_cyclist is offline   Reply With Quote
Old 08-04-08, 11:43 AM   #9
jmel7771
Senior Member
Thread Starter
 
jmel7771's Avatar
 
Join Date: Mar 2008
Location: KC Metro
Bikes:
Posts: 116
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by az_cyclist View Post
It depends on several things. I have ridden 30-35 mile recovery rides at a moderate rate (16-17 mph) the day after a century when I averaged 16+ mph for the century. It was probably a bit higher than I thought for a recovery ride, but after the first couple of miles the pace felt good.

How much have you been riding? That will be a factor.
Last week including the 70 yesterday around 160 miles.
jmel7771 is offline   Reply With Quote
Old 08-04-08, 11:55 AM   #10
Allegheny Jet 
Senior Member
 
Allegheny Jet's Avatar
 
Join Date: Oct 2007
Location: Medina, OH
Bikes: confidential infromation that I don't even share with my wife
Posts: 5,708
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by anweledig View Post
How far should a recovery ride be? I did a fairly hard (for me) 52 mile ride today and plan to have a gentle ride tomorrow to soften any tightening muscles etc. Would about 15 miles be the right sort of distance (on a mostly flat route)?
15 miles would be OK. It is more important to keep your heart rate down in zone 2 and have as high of a cadence as comfortable. As the ride progresses, and you start to feel great, resist the temptation to pick up the pace. last week I did a 52 mile ride that inlcuded some hill repeats and sprinting intervals then did a 19 mile recovery ride the next day. On the recovery ride I averaged under 17 mph and only let my HR get above 136 on two fairly steep hills. I took the next day off and then had one of my best group rides of the season by keeping up with and pushing the young bucks.
Allegheny Jet is offline   Reply With Quote
Old 08-04-08, 12:00 PM   #11
az_cyclist
Senior Member
 
az_cyclist's Avatar
 
Join Date: Jun 2007
Location: Arizona
Bikes: Trek Domane 4.5, Trek 1500
Posts: 1,898
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by jmel7771 View Post
Last week including the 70 yesterday around 160 miles.
160 is a decent week. Start out to ride 15 or 20 at a moderate rate. If you are feeling good, add on 5 or 10 more miles.
az_cyclist is offline   Reply With Quote
Old 08-04-08, 01:21 PM   #12
stapfam
Time for a change.
 
stapfam's Avatar
 
Join Date: Jan 2004
Location: 6 miles inland from the coast of Sussex, in the South East of England
Bikes: Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.
Posts: 19,915
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by jmel7771 View Post
Last week including the 70 yesterday around 160 miles.
Too late- you should have done it on Saturday.

The milage you are doing means that if you do a 70- it will not bother you.

But- Feeling stiff today- Aching joints- No energy- and feeling hungry? Fuel up and rehydrate today and do a gentle 10 miler. One gear lower than you would normally be in and lower the cadence abit. The legs just have to turn to get some movement back into them and the lungs just need to know they are working.

I can normally manage this for about two miles on the recovery rides and then it goes haywire. A rider comes past me- or I see a rider cresting the next hill and S*d the recovery ride- lets have a bit of fun.
__________________
How long was I in the army? Five foot seven.


Spike Milligan
stapfam is offline   Reply With Quote
Old 08-04-08, 01:55 PM   #13
The Weak Link
Banned.
 
The Weak Link's Avatar
 
Join Date: Jan 2006
Location: Post-partisan Paradise
Bikes: GF Wahoo '05, Trek T1000 '04, Lemond Buenos Aires '07
Posts: 4,938
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
My advice would be to take a nap.
The Weak Link is offline   Reply With Quote
Old 08-04-08, 03:12 PM   #14
Garfield Cat
Senior Member
 
Garfield Cat's Avatar
 
Join Date: Oct 2004
Location: Huntington Beach, CA
Bikes: Cervelo Prodigy
Posts: 5,976
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Depending on age, taking a nap or even several naps is a good thing. Even the pro riders take naps.
Garfield Cat is offline   Reply With Quote
Old 08-04-08, 03:17 PM   #15
Boudicca
Conquer Cancer rider
 
Boudicca's Avatar
 
Join Date: Sep 2004
Location: Toronto
Bikes: Fun bike, city bike, Bike Friday bike (also fun bike)
Posts: 5,978
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Pie?
__________________
Zero gallons to the mile
Boudicca is offline   Reply With Quote
Old 08-04-08, 04:59 PM   #16
anweledig
Junior Member
 
Join Date: May 2008
Bikes:
Posts: 7
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Allegheny Jet View Post
15 miles would be OK. It is more important to keep your heart rate down in zone 2 and have as high of a cadence as comfortable. As the ride progresses, and you start to feel great, resist the temptation to pick up the pace.
Thanks for the reply.
That's the hard bit I'll be going along quite steadily then a glance at the bike computer and good intentions go out the window.
anweledig is offline   Reply With Quote
Old 08-04-08, 05:17 PM   #17
10 Wheels
Galveston County Texas
 
10 Wheels's Avatar
 
Join Date: Nov 2007
Location: In The Wind
Bikes: 2010 Expedition, 03 GTO
Posts: 29,377
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 99 Post(s)
Quote:
Originally Posted by jmel7771 View Post
When do I take my recovery ride if I rode yesterday? Do I take a one day break?

TIA
Thursday 81 Hot Miles 110* heat index.
Friday 83 Hot Miles Recovery Ride heat index 111*
Rode slowly
Saturday Felt Great.
__________________
[SIZE=1][B]What I like about Texas[/B]
http://www.youtube.com/watch?v=PGukLuXzH1E

Set F1re To The Ra1n ( NY Night Rain Ride)
http://www.youtube.com/watch?v=W7jfcWEkSrI
10 Wheels is offline   Reply With Quote
Old 08-04-08, 05:36 PM   #18
Hermes 
Elite Rider
 
Hermes's Avatar
 
Join Date: Oct 2006
Location: San Francisco Bay Area
Bikes: Too Many
Posts: 9,699
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Here is an article from the Pez tool box. http://www.pezcyclingnews.com/defaul...lstory&id=4798

For me an active recovery ride is at a heart rate below 120 or zone 1. In general, I cannot accomplish that on the road because of the hills / wind so if I think I need active recovery, it is on the trainer.
Hermes is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 06:41 PM.