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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 02-10-09, 11:07 PM   #1
Feet
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Recovery time

Hi
I would really appreciate some feedback on the a ride I am recoverying from.
On 06 Feb I did a 155km, 7 hour Mountain Bike ride which was pretty flat and had a head wind for most of the ride. Although I was shattered, I did not hit the wall. I had the next day off, the following day ( 08 Feb )I went for a short recovery ride - my legs felt really flat, I had hoped to do a hard hill ride the next day (09 Feb) but my legs were still flat. Yesterday I got a hard hill ride in but my legs were not firing and did a 95km road ride today and again my legs felt really flat. 7 hours is the longest I have riden for but have done up to 180km on the road bike in the past. Based on the info given I am hoping someone can tell me how long should I allow my body to recover and is it still trying to recover?
Thank you.
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Old 02-10-09, 11:10 PM   #2
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Every body responds differently. I find getting enough sleep and eating properly will greatly affect my recovery, as opposed to just going easy on the next few rides.
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Old 02-11-09, 03:45 PM   #3
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A week is not unusual. Try doing easy 20 mile rides on the flat, and trying one side trip up a hill about 1/2 way. When your HR comes right up as you climb, you'll know you're recovered. The more you keep hitting it without recovering, the further down you'll go.
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Old 02-12-09, 11:52 AM   #4
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I have put in big miles before. I have always recovered completely in a couple of days. I find a slow ride the day after really speeds up the recovery process. As they say, everyone is different though.
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Old 02-12-09, 01:01 PM   #5
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you can't tell from what information you gave.

You're only looking at one aspect, your training load

you don't mention what you ate, when you ate it, how much sleep you got, did you stretch,... I mean there's lots of things that go into recovery which is why its so individual.

but if your legs feel like wood and your energy is flat, then you clearly aren't back to 100% yet
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Old 02-19-09, 12:59 PM   #6
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In weight training (moderate) a rule of thumb is 2 days rest in between sessions with no more than 2 or three sessions per week. That's what I do and I find I can keep it going year 'round. I do mix in some swimming, racquetball & cycling on off days depending on how some joints feel. The miles you listed seem extreme and the rest intervals you listed seem inadequate. You may need to schedule some kind of prolonged recovery before hitting it hard again. eat protein and rest otherwise you are just destroying muscle rather than building it. Rest is as important as training, so is proper nutrition. The big 3 I guess!
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