just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 26 Post(s)
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I'm also 64 and I sure don't recover like I used to. I can tell you my experience, for whatever good that will do.
You don't say much about the club ride, but the ones in which I've participated have some slower riders and some faster riders. Your goal should be to finish with the first group of 3-4 riders. Bend the rest of your week toward that goal, and the rest will take care of itself. IOW, give that ride everything you've got. You should finish barely able to walk.
Use the Sunday ride to add endurance and recover from the Saturday ride.
Monday: off or 30 minutes of zone 1 on rollers or trainer.
Tuesday: 1-1.5 hrs. on the trainer or rollers, about half that time in difficult one-legged pedaling drills, the rest just in zone 1.
Wednesday: TT training if you like, though I'd probably just do an endurance ride, meaning zone 2 with a little zone 3.
Thursday: Endurance ride, shorter than Wednesday
Friday: off, or just 30 minutes of zone 1.
Work your total weekly mileage up to around 150. Make 3 weeks progressively harder, than back way off for 1 week, not necessarily in mileage, but in intensity, IOW no TT or all-out hill climbing.
If you don't get the zones thing, buy a heart rate monitor and learn how to use it.