from Thomas Chapple, Base Building for Cyclists, page 175.
"The recovery ride is intended to loosen up the legs, enhance circulation, burn some fat, and encourage the body to release some growth hormones. Ride in your small or middle chainring and keep the ride very easy and short. Avoid riding on hills.
Recovery rides should not reach the level that would be considered training for either duration or intensity. Intensity should be level one and duration should be 30 to 90 minutes. You should ride slowly enough to make you feel guilty..."
The author recommends one or two recovery rides in a normal "training week" and two or three during a "recovery week".
Last edited by billydonn; 09-09-10 at 10:54 PM.