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Old 01-25-12, 10:17 AM   #1
joakley
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Active Recovery

Recommendations for active recovery. Recently started a sprinter's program with heavy lifting 2x a week , standing starts , and 500m max effort intervals and some light resistance high cadence work with 2 days complete rest per week. It could be the change in training or my age(53) but my legs are toast right now.So any insight on active on the bike recovery would be appreciated , because i dont think time off the bike would benefit my training at this point with the start of the track season approaching.Thanks in advance.
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Old 01-25-12, 02:13 PM   #2
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It's great that you are on a program. Any program is better than just "winging it".

Do you have a set of rollers? They work well for active recovery. Especially after gym work. The rollers help you regain fluidity in your pedal stroke. Be forwarned that riding rollers will sometimes suck after a gym session or the day after. But, 30' is usually enough to get your legs to open up.

That being said, if your program has rest days, take them. I'd say either do 30' on the rollers or nothing at all.
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Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.
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Old 01-25-12, 02:15 PM   #3
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Also, some people do 45' - 60' easy on the road.
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Old 01-25-12, 04:04 PM   #4
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Sounds good. First time using weight training of this magnitude for cycling and I am sure that is a root cause. I just lost all snap in my legs. What level of exertion would you suggest for roller work to aid in recovery. And should I maybe reduce the poundages I am lifting for awhile and see if that makes a difference. Thanks
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Old 01-25-12, 08:31 PM   #5
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Sounds good. First time using weight training of this magnitude for cycling and I am sure that is a root cause. I just lost all snap in my legs. What level of exertion would you suggest for roller work to aid in recovery. And should I maybe reduce the poundages I am lifting for awhile and see if that makes a difference. Thanks
Don't worry about having snap in your legs right now. Just lift heavy to get some strength for a while then switch to a power phase when the season starts. The season is going to be long. No one comes into the season hot anyway.

The snap will come later on. Trust me. You'll be able to snap much harder than you do now.
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Old 01-25-12, 09:15 PM   #6
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That's good to hear. Man I am anxious. Kinda sad I have so many questions and I have yet to do one lap on the track. But that's my personality I always go all in or not at all.
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Old 01-26-12, 08:49 AM   #7
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That's good to hear. Man I am anxious. Kinda sad I have so many questions and I have yet to do one lap on the track. But that's my personality I always go all in or not at all.
Get a coach.
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Old 01-26-12, 09:17 AM   #8
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Get a coach.
I tell people this story...

We can all learn to play the guitar by reading stuff off of the internet and buying books. But, there is a LOT of information out there and the training isn't specific to you nor does it respond to your feedback. Yes, you will learn and you will get better if you keep practicing. But, if you hire a good instructor, chances are that you will get a lot better a lot faster. Plus you'll learn the basics and establish a good foundation and framework on which to build.

So, if you are playing catch up (as a lot of people are who come to any sport or activity later in life) then it would probably benefit you to have a coach to eliminate the doubt that we all have when we are writing our own training programs.

The key is to find a competent coach that is familiar with the discipline that you are pursuing. You don't need to hire a coach for a whole season. Maybe pay a guy for a 1 or 3 month program. It's all negotiable. Remote coaching via email, phone, and the occasional youtube video is very effective. So, don't limit yourself to coaches in your area.

Also, participate in any clinics that may be held at the track. DLV in Atlanta has lots of clinics that cost $5-10 on various skills (Match Sprinting, Madison, Interval Training, etc...)

Don't get me wrong, self-coaching is definitely an option. LOTS of people do it very well with great success. But, many of those people have had coaches before and draw from those old programs to make a program of their own.
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Old 01-26-12, 09:43 AM   #9
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Point well made. Number one priority on my list. And just to let you know I never got any response in reference to the bike we spoke about but that's ok because I am researching some other options. Thanks for your time. See you at the track
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Old 01-26-12, 09:53 AM   #10
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Point well made. Number one priority on my list. And just to let you know I never got any response in reference to the bike we spoke about but that's ok because I am researching some other options. Thanks for your time. See you at the track
Chris at the shop says that he emailed you back. Maybe it's in a spam filter. Here's the number. He's there now: (404) 228-5555
Shop: http://www.loosenutscycles.com/
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Old 01-26-12, 01:22 PM   #11
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Cool I will try to call tomorrow , doing that thing called work right now. Thanks
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