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Thread: Recovery

  1. #1
    following breeze Spokejoker's Avatar
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    Recovery

    How important is recovery time? I read about taking a week off or a day now and then. I usually feel pretty good a day after a 15 or 20 mi. daily workout so I go everyday..
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    a week is not needed, but a day here and there would probably be helpful even on just a 15 mile ride.

  3. #3
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    Don't take a week off the bike. You'll feel terrible. If you are only going 15 or 20 miles you are not at the point where you need to be off the bike for an extended period. You should be going hard for about 2/3 of your rides and taking the other 1/3 easier. So think about doing a 30 mile ride one day, 10 the next, then another 30 mile ride. And then maybe take one or two days off the bike a week. Two is pushing it before I get really ansty and need to go for a spin, so I'm usually on the bike six or seven days a week.

    What is helpful is every four or five weeks doing an easy week where you do everything the same except cut the mileage, time, or intensity in half. During that week go get a massage (sports specific), take it easy, then come back harder the next week. You'll feel great and be able to go harder without burning out.

    In general I try to put a recovery ride in between high-intensity rides, but sometimes having back to back (no more than two in a row) long or hard rides can be beneficial by pushing you past your comfort zone and getting your base up.

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    Quote Originally Posted by Spokejoker
    How important is recovery time? I read about taking a week off or a day now and then. I usually feel pretty good a day after a 15 or 20 mi. daily workout so I go everyday..
    Training puts stress on your body. Your body deals with that stress and improves on days when you don't ride.
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  5. #5
    Time for a change. stapfam's Avatar
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    My main ride is on Sundays and that can be quite exerting.I also take a couple of midweek rides so I ride Sunday,Tuesday and Thursday. Days off are required for rest. Mind you- If I do a particularly long ride or can feel it in my muscles the day after a ride- I then take a gentle 5 miler - just to get the legs moving and stretch the tight muscles a bit.
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    it sounds like your body is used to recovering from your riding overnight. If you aren't getting progressively worn down, then don't worry about it. Alot of the glycogen replacement happens in the first two hours of the recovery process anyway.

    You need days off to adapt to increases in training loads. From what you say, you aren't increasing, you are mainitaining a consistant load that your body seems to have adapted to.

    so don't worry unless you feel yourself getting run down, then take a day off.

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    I learned today I need to take a day off occasionally. Haven't been feeling really good for a few days, after a week's worth of daily 1 1/2 hour rides (15 miles or so). Feeling almost "normal" again after sitting around all day today. I'm going to schedule regular days off cycling and other workouts now, just to allow my body to recover better.
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