Originally Posted by
jkuper
Thanks a bunch! It's likely that with his schedule now I'll do the rides after he's in bed which right now is like 7pm
And sicne the trainer is in the basement and the nursery is on teh third floor I can blast (within reason) the Sufferfest tunes without keeping anyone awake.
Quick question about active recovery. Is it low resistance/normal cadence, i.e. 90? Or high cadence? Also, how long would you suggest?
I think the sat/sun combo should work well. The sun runs are all zone 2 distance runs. I might have to alter some thigns if I do a century here and there, but those will likely be before the longer runs as I get closer to the marathon.
For active recovery just enough to get the blood flowing. Generally speaking I find it's easier to spin a bit faster but in a very low gear, so 90-100 rpm but maybe 39x23 or 39x25 on my trainer. The idea is to place little/no muscular stress on the system but to promote blood flow to the muscles. I'd ride until I got a bit fatigued or feel like I need to eat - I go based on how I feel. I've done 15 minute rides and realized that I'm really in tough shape and climbed off the bike. I've also done 2-3 hours because my legs came around once I warmed up. So not really a specific time, but generally 30-60 minutes works for me.
I actually moved my "trainer location" from the basement to the ground floor because it took so long to get upstairs from the basement trainer room - out one door, hall, up stairs, hall, up stairs, nursery. Now I start off in the hall on the ground floor.
The new trainer room is our den / guest room. It's under his room but he doesn't seem to mind background noise. I put the monitor (video/audio) on one of the speakers in front of the TV.
Junior usually hits the sack at around 7 now, for the last week or so. Before that it was more like 8 or 10 PM so that was tough. Of course last night he was up at 3 AM or so, and didn't go back to sleep for about 90 minutes. Today I'm a wreck.