One theory I have read about the recovery ride is that it stimulates the blood flow through the body and helps wash out any residual waste products from the big effort you have made during your pre-recovery ride. Works out stiffness, etc. I find that a recovery ride does me a lot of good. I ususally do about 45 minutes without any intervals. Just a nice, easy spin.

Check out www.roadbikerider.com for their online books. They have several good ones on training. I have their "Off-Season Training for Roadies" and it has quite a bit of good info presented in a reasonable fashion. You can adopt whatever seems good. Like the recovery rides.

BTW, I learned to sail in a Rhodes 19 while going to school in the Bay Area in the late sixties (dating myself). Great place to learn to sail (I'm now on the Cheasepeake).