Well, I've blown it. I did the hardest two days in a row I've ever done last weekend and this week I've been completely worthless. The sad part is I felt amazing last weekend and was putting out more power than ever before.
I tried to do some base mileage on Wednesday after two days of complete rest and I couldn't get my HR above 155 and my power was that of a small schoolgirl. Such a strange feeling, halfway up a long hill I got dropped by my buddy and I thought I was putting out max effort. Then I realized that my heartrate was 140 and I was breathing as if I was sitting on the couch watching football. So I took Thursday completely off.
Today as a test I got on my trainer and did 15 minutes warmup at 120HR, then tried to shoot it up closer to LT to see what I could do. The highest I could get was around 153. So 5 days later I'm still cooked. I feel fine, and my ambient HR is almost normal(a few beats high...strangely, I took my resting HR this morning and I swear it was higher than my ambient while reading a book a few minutes later).
Should I keep taking days completely off or should I be doing some long zone 1 rides? I'm pushing fluids and protein/carbs and sleeping lots...
As a case for others, I felt completely fine leading up to this weekend and performed great, but this stuff does built up and eventually caught up with me in a big way. I now know I've got to be more regimented about my rides and no more hellbent riding/training for me. Don't let this happen to you, it's really depressing.