Originally Posted by
Bandera
A well designed Program is executed in phases building endurance, strength and speed as the year progresses with a specific series of measurable goals in mind.
It's winter so I'm in the Base Miles phase riding fixed gear on the road as conditions permit and going out on the road bike(s) into the hills on routes that will ridden at pace later in the season. Every turn of the crank counts, just plootering down to the farmer's market can be useful recovery from an intense effort and to keep riding a bike simple useful fun.
Join a club, get a coach and workup a Program that focuses on your specific goals: repeat for several decades.
-Bandera
I'm a big fan of active recovery. When I first heard the term I thought that sounded miserable. But with one or two, maybe even 3 recovery days a week (usually just one or two); I'd be sore that day, and still a little sore the next day. But, on a recovery day now, I hop up on my bike (on the trainer often in this weather), still sore! And spin lightly for a few minutes, gradually up the resistance, then gradually back down (using something like TrainerRoads Volunteer or Taku) for 30-60 minutes, and I feel great! I really do think it helps our muscles to take a break.
Yesterday was the first exception in a good while. Sunday I was feeling ill, rode anyway. Sunday night feeling worse, woke up Monday feeling pretty rough. Swollen lymph nodes, scratchy throat, sinus congestion. So I decided to take a day off, lest I risk exacerbating things (exercising does limit the immune system; even if it has positive longer-term benefits on the immune system. Though I have heard former pro athletes, including pro cyclists, say they got sick less since retiring. From getting the flu, colds, etc., several times a year to not getting them at all. This is the first time I've been sick in years.). But today I'll be back on it, probably for a moderate 60 minutes or so, and picking it up with something more aggressive tomorrow.
BUT; my muscles felt worse yesterday and today than they do on days when I do 'active recovery', and subsequent days. Simply not using them has made them pretty stuff. Even to the point of burning a bit when I stretch.