This year has for me been one of long rides.
I just finished a two day event whereby I rode 185 miles by myself to Cocoa Beach and then entered in the SpaceCosat Century, not a race but there were plenty of fast guys there.
I averated 18.5 mph on the 185 mile leg but I bonked on the century at 60 miles and instead of staying with the pack I fell back and turned in a sub 18mph average.
Two weeks prior I rode a 165 mile day followed with a 100 mile day followed with 3 days of 50+ mile rides in Clearmont as part of Mt Dora. I did fairly well with 18.5 ave on the 165 miles and 20mph average on the 50+ mile rides.
Two weeks before that I did a 165 mile ride from Ft Lauderdale to Naples Fla with a friend who is becoming a strong rider. We managed a 19.5 average which woulda been higher but we ran into a heck of a rain storm at the very end and had to wait out the storm.
Anyway my question is this:
After doing long rides, even say just a century, what recovery plan do you use? No riding, light riding, cross training, a combo of all of the above? What should you eat, how much sleep and such.
After I got back from the 185+100 mile trip my cadence fell from 99-103 to 85-92, my legs feel like logs... Things are a little better now that 5 days have passed but I suspect that this weekend I'll be riding with a slower group because I still need more recovery time.