just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 18 Post(s)
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Like I say, if you can still walk at the end, you could have gone harder.
Say after doing that on Sunday:
Daily easy rides on the rollers until my legs don't really hurt any more, say Monday & Tuesday.
Wednesday a flat ride outdoors, not really tiring. Z2.
Thursday another flat ride, but with some power added on the small hills. Maybe a couple of easy sprints, depending on how the legs feel.
Friday, cross train at the gym, 45 minutes-1 hr. Z2.
Sunday, try to slaughter them again, probably futilely.
I'm old, though, so I recover slowly. Trick is not to lose fitness during recovery.
60g whey protein/day, all week. Lots of veggies, some carbs.