From Carmichaels book, the one that has the 7 week training plan in it, on the advanced schedule there are quite a few days of recovery rides at 35-45 minutes in heart rate Zone 1 (60-65% max heart rate)
I had been riding significantly more than Carmichaels training plan, but never really did any recovery rides.
Zone 2 was maybe an easy ride for me which I rarely ever did.
The recovery rides are actually kind of fun. You can take in all the things you miss when you just go speeding by. But I only usually average about 15-15.5mph on these flat course recovery rides and it sometimes seems like it takes forever to get any decent miles in.
My previous daily workouts previously lasted 1 hour in the morning and 1-1/2 hours after work. Most workouts were probably in heartrate zone 3 where I averaged 19-21 mph and did some 5-10min all out intervals and I never felt tired or lacked energy for any ride. I was doing these daily rides about 4 times a week, with longer endurance rides on Sat an Sunday.
Does anyone think doing 2 1/2 hours of recovery ride in hr zone 1 on recovery days is going to be detrimental to Carmichael's program? At that hr zone, I feel like I could ride all day long and don't even break a sweat.
Also, what kind of performance gains have people seen from this program? It just seems like its pretty easy compared to what I've been doing for the last 6 months. I know the objectives of the program, but it just doesn't seem that difficult and I'd get about half the weekly miles in that I'm used to. I know it's the quality of the training, rather than the number of miles, but others experiences with the program would be appreciated.