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 05-16-11, 06:36 PM   #1
OldsCOOL
Senior Member
Thread Starter
 
OldsCOOL's Avatar
 
Join Date: Jul 2004
Location: northern michigan
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760
Posts: 11,191
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 73 Post(s)
Recovery Rides and Power Rides

How many of you work a "power ride" into your weekly training schedule? I'm curious as to the effectiveness of having a day where you ride fewer miles but more intensely.

There is a hill in town that is about .7mi long with a gain of 135ft that I do reps on for a power ride. After doing several reps I'll swing down to the main drag and head out of town on a 20mph sprint to finish up the night at 8mi. As the reps go up, so will the mileage. When finished, I feel finished

Also, the "recovery ride". How far do you like to ride for a recovery ride? Same pace? Hills?
OldsCOOL is offline   Reply With Quote
Old 05-17-11, 07:37 AM   #2
AzTallRider 
I need speed
 
AzTallRider's Avatar
 
Join Date: Sep 2009
Location: Phoenix, AZ
Bikes: Giant Propel, Cervelo P2
Posts: 5,550
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
High intensity rides are vital. You need it in addition to the long base miles, if you want to be capable of high intensity efforts. Hill repeats are a great way to add intensity.

Recovery rides works best when they are really close in time to the harder rides, as they are intended to help cleanse your muscle of 'toxins'. Doing a 30 minute warm down works wonders. If I do a recovery ride on its own, it will be about 30 minutes (because that is the short version of my commute), at a really really slow pace. Keep the cadence up, but the spinning really easy. I cap my watts at about 150; heart rate no higher than the top of zone 1/bottom of zone 2.

I recently read a study which found that 2 hours of really really easy spinning, between time trial efforts, resulted in improved times for the second effort. Other methods (total rest, cold compression) resulted in slower times for the second effort. The study used 80 watts for the recovery - most people don't go that easy.
__________________
"If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."
AzTallRider is offline   Reply With Quote
Old 05-17-11, 07:44 AM   #3
NOS88
Senior Member
 
NOS88's Avatar
 
Join Date: Mar 2006
Location: Montgomery County, Pennsylvania
Bikes:
Posts: 6,490
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I do at least one, often two days per week of intense intervals. These typically occur on days when my time is limited.

Recovery rides for me only occur when I've pushed beyond my ability to fully recover within 24 hours. This does not happen on all interval days. I wish I knew what made the difference with some level of specificity, despite knowing I won't do the record keeping and investigation to find out. Generally, recovery rides are based on time in the saddle. I try to keep them under two hours and just spin while avoiding hard climbs.

My daily commutes are never aimed at training. Most people would call them leisurely, recovery type rides. So, I don't count them in terms of maintaining or improving on getting stronger, faster, or being able to go longer.
__________________
A conclusion is the place where you got tired of thinking. - S. Wright
Favorite rides in the stable: Indy Fab CJ Ti - Colnago MXL - S-Works Roubaix - Habanero Team Issue - Jamis Eclipse carbon/831
NOS88 is offline   Reply With Quote
Old 05-17-11, 07:58 AM   #4
OldsCOOL
Senior Member
Thread Starter
 
OldsCOOL's Avatar
 
Join Date: Jul 2004
Location: northern michigan
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760
Posts: 11,191
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 73 Post(s)
Quote:
Originally Posted by NOS88 View Post
I do at least one, often two days per week of intense intervals. These typically occur on days when my time is limited.
Same here. I'm not up to the "two times per week" yet but at the least I'm not getting frustrated when schedules or rotten weather isnt conducive to a 2-3hr ride on the open road. Doing reps on the hill has greatly helped me overcome (duhhh) hills but also headwinds.
OldsCOOL is offline   Reply With Quote
Old 05-17-11, 07:59 AM   #5
OldsCOOL
Senior Member
Thread Starter
 
OldsCOOL's Avatar
 
Join Date: Jul 2004
Location: northern michigan
Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760
Posts: 11,191
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 73 Post(s)
Quote:
Originally Posted by AzTallRider View Post

I recently read a study which found that 2 hours of really really easy spinning, between time trial efforts, resulted in improved times for the second effort. Other methods (total rest, cold compression) resulted in slower times for the second effort. The study used 80 watts for the recovery - most people don't go that easy.
I'd never have guessed or suspected that. Thanx for passing the info along.
OldsCOOL 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 09:20 AM.