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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-24-08, 05:08 PM   #1
feethanddooth
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ecovery ride. what speed? what distance?

have been hammering lately and feel i need a recovery week. some say you should take every 4th week and reduce your cycling by 20%. is this a good system?

today i did a small ride with my dad. 5.2 miles at a snails pace

know it dudnt do much but is this a recovery ride?
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Old 03-24-08, 06:06 PM   #2
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Originally Posted by feethanddooth View Post
have been hammering lately and feel i need a recovery week. some say you should take every 4th week and reduce your cycling by 20%. is this a good system?

today i did a small ride with my dad. 5.2 miles at a snails pace

know it dudnt do much but is this a recovery ride?
Sure why not. Really depends on a person. The idea is just to spin the legs take it easy. Duration varies depending on who you ask. Some people say no more then an hour, other say couple hours is ok. Idea is just to take it easy. So no chasing after someone who passed you.
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Old 03-24-08, 06:18 PM   #3
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have been hammering lately and feel i need a recovery week. some say you should take every 4th week and reduce your cycling by 20%. is this a good system?
No, it's terrible. Planned rest weeks are wasted time. http://www.roble.net/marquis/coaching/rushall7.html
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Old 03-24-08, 06:38 PM   #4
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I pretty much agree - unless you're dealing with dopey kids. Then, you pretty much have to structure their programs (e.g., age group swimmers). For the mature athlete (mentally mature...) self regulation would seem to work quite well. For me, I rely on the time-tested method of down time due to business/family demands. Seems to work quite well. About once a month, on rough avg., I'm forced to back off on my level of activity.

For me, it's difficult to overtrain on a macro-level. Micro-level, sure, but unless I injure myself (currently) I'm good at allowing adequate recovery. Plus I'm really good at sleeping.

I REALLY do think that structured taper is magically effective. Some of my best days on a bicycle have been after an inadvertent taper.

The article you referenced is quite old. More recent work has been done in Australia with their swimmers.
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Old 03-24-08, 06:47 PM   #5
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I pretty much agree - unless you're dealing with dopey kids. Then, you pretty much have to structure their programs (e.g., age group swimmers).
But the coach's job is not only to structure the training, but also modify it as needed. Swimming and running are two sports where it is very easy to monitor performance during training and adapt as needed.
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Old 03-25-08, 11:35 AM   #6
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I generally do recovery rides based on perceived exertion. I do them if I feel beaten up from a previous ride. I warm up slowly. I usually ride at a mild aerobic pace based on perceived exertion. If I start feeling better, and I often do, I ride harder but I avoid things like intervals and sprints (it is a recovery ride after all). My recovery rides usually go for a couple of hours.
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Old 03-25-08, 02:49 PM   #7
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today my recovery ride included no miles and a box of chocolate chip walnut cookies. now i know i have to ride hard
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