Greetings,

1st my average speed over a 20 mile trek with about 1200ft of gain is 18.5mph.

Well, I rode on Wednesday, Thursday and avg's around 17.5mph then I attempted to ride again on Friday Morning and had no legs... Is this normal?

Is this nutrition or did my 2 previous rides doom me for the friday ride?

I guess my question is how do you recover? and how many days can you ride hard without taking a day or 2 off?

Tnx