just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
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If I'm early in my macrocycle, I do a long recovery ride, up to 4 hours. Later in the cycle when I'm doing more intensity, I'll just do an hour. I do it by heart rate and keep my HR down as close to zone 1 as I can. If I'm doing a shorter ride on rollers, it's all zone 1. The longer rides I do on the road and keep my HR mostly in zone 1 but also the bottom half of zone 2 to get up small inclines. I do them on the flat or shallow rollers. I keep my spin up and my gears small. I don't want to have any sensation of my legs working. I once did have a young girl on a pink bike drop me on a hill. I try not to eat much, if anything, to promote fat burning. For this geezer, that's a HR of 105 on the rollers and no more that 114 on the road if I can manage it.
I usually do them the day after the event, not 2 days later. 2 days later, still being whupped, I'll do something different, getting on my rollers and doing usually 15-45 minutes of steady high cadence drill or one legged pedaling in zone 2, sandwiched between a 15 minute each zone 1 warm up and cool down. That stimulates my body without creating much of a training stress.
Frequently I'll do a 1-3 hour zone 2 long steady distance (LSD) ride, not really a recovery ride, but to stimulate the low end metabolism. If I'm doing big rides every weekend, all I'll do is recovery and LSD rides during the week. I've met riders on the road who were out for a midweek evening LSD century. That's a bit much for me.