just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 21 Post(s)
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Yes and yes. Emphasis on the slight. Of course you'll be tired the day after a hard interval session. The trick is to keep the HR down on the distance ride the next day. Keep it down in zone 2, even though you'll want to go harder. I try to ride on the flat the day after intervals. But that zone 2 ride is very important. If we say that interval day was Day 1, you should feel better after training on Day 3 having done the zone 2 ride on Day 2 than you would have not having done it.
OTOH, don't get too tired. If you feel you're seriously getting fatigued, like irritable, having trouble sleeping, legs just won't go, you're doing too much for your present base conditioning level. You can take your morning resting heart rate (MRHR) every morning to keep track of your exhaustion level. If your MRHR goes up 5-6 beats after an interval session, that's normal. But it should come back down the next day. If it stays high, you need to back off and do some zone 1 until it comes back down.