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Recovery rides--keeping where Freil wants me to be

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Recovery rides--keeping where Freil wants me to be

Old 04-23-09, 10:10 AM
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Recovery rides--keeping where Freil wants me to be

Trying to follow the plan as much as i can. Yesterday called for a recovery ride. In describing the workout Friel says "This ride will hasten advance riders, beginners should probably take the day off".

I'm new to racing but i've been cycling for a few years...day's off don't seem fun. So i do the recovery ride, which calls for me to stay in z2. Most my ride was in z2 but nearly half was in lower z3. It was in rolling hills, which is what King Freil also suggested and usually my HR jumped up on these hills.

Recently the discussion of z2 recovery rides was brought up on these boards and the consensus seemed to be that unless it was during base training it's kind of worthless.

So what's the deal? z2 recovery rides work? Does the fact that i spent so much of the ride in z3 indicate a lack of base training or a lack of discipline on my part?
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Old 04-23-09, 10:21 AM
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z2/3 is a workout. Low z1 is a recovery ride. I dunno what Friel is talkin bout yo.
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Old 04-23-09, 10:22 AM
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Originally Posted by TheKillerPenguin View Post
z2/3 is a workout. Low z1 is a recovery ride. I dunno what Friel is talkin bout yo.
I feel like it would be really difficult for me to ride for any length of time in z1 without not pedaling frequently.

My zones inaccurate, or am i just out of shape?

PS
I'll have to double check the workout, he calls it an aerobic recovery ride i think. And he says z1 or z2...
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Old 04-23-09, 10:25 AM
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Originally Posted by timmyquest View Post

Recently the discussion of z2 recovery rides was brought up on these boards and the consensus seemed to be that unless it was during base training it's kind of worthless.

So what's the deal? z2 recovery rides work? Does the fact that i spent so much of the ride in z3 indicate a lack of base training or a lack of discipline on my part?
#1 - I don't think Z2 recovery rides are worthless. Even when you're peaking, they can be useful to stretch out the legs after a hard effort.

#2 - Riding so much in Z3 is a clear indicator of lack of discipline. I should know - I do it all the time. I have NEVER managed a full Z2 recovery ride. It's a combination of lack of time and discipline for me. I have my sights set on the Fall though, when my available ride time sky-rockets from 7hrs/week to 20hrs/week. Will I ride 20 hours every week? Heck no, but I look forward to having loads of time to get some really long rides in as well as taking the recommended 30-60 minutes for a VERY leisurely recovery ride. I'm even willing to dust off the Sora-equipped Windsor, 'cause it has a triple. Should be interesting to see if I can do 30rpm in my granny gear to keep my heartrate down.
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Old 04-23-09, 10:25 AM
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a recovery ride means not giving a **** about z2/z1 or whatever it was you were yabbering about.

leave the HRM strap off, shift into your easiest gear, and pedal. even better, go for a ride with your GF.
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Old 04-23-09, 10:28 AM
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Originally Posted by botto View Post
go for a ride with your GF.
That's actually what i did. I rode the 30mins to her house and then we rode around the park for about 40 mins.

I honestly think if i didn't have the HRM i'd be hitting it a bit too hard...
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Old 04-23-09, 10:32 AM
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Originally Posted by TheKillerPenguin View Post
z2/3 is a workout. Low z1 is a recovery ride. I dunno what Friel is talkin bout yo.
Originally Posted by timmyquest View Post
I feel like it would be really difficult for me to ride for any length of time in z1 without not pedaling frequently.
Originally Posted by botto View Post
leave the HRM strap off, shift into your easiest gear, and pedal. even better, go for a ride with your GF.
On second thought...the duration of my ride with the g/f was all low z1...

Maybe i'll rethink the ride over to her place
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Old 04-23-09, 10:33 AM
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Originally Posted by timmyquest View Post
That's actually what i did. I rode the 30mins to her house and then we rode around the park for about 40 mins.

I honestly think if i didn't have the HRM i'd be hitting it a bit too hard...
just make sure your GF isn't like non cycling friends who want to ride with me. i usually say yes, but make it clear it's for an easy tempo (meaning 25-28k/ph).

they think they have to impress me, and "push it", which doesn't mean it's a particularly fast pace (say 32k/ph), but it's not the easy ride i am looking for.
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Old 04-23-09, 10:35 AM
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Originally Posted by botto View Post
just make sure your GF isn't like non cycling friends who want to ride with me. i usually say yes, but make it clear it's for an easy tempo (meaning 25-28k/ph).

they think they have to impress me, and "push it", which doesn't mean it's a particularly fast pace (say 32k/ph), but it's not the easy ride i am looking for.
As of right now, the lady is miles behind me in terms of cycling shape. 5 mins in i pull up next to her and she is panting. I look down at the garmin and i'm at 100bpm...

I don't think that'll be an issue...yet. By the end of summer i hope she is as fast as Rutnick.
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Old 04-23-09, 12:05 PM
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Originally Posted by timmyquest View Post
As of right now, the lady is miles behind me in terms of cycling shape. 5 mins in i pull up next to her and she is panting. I look down at the garmin and i'm at 100bpm...

I don't think that'll be an issue...yet. By the end of summer
i hope she is as fast as Rutnick.
It's getting creepy ...
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Old 04-23-09, 12:06 PM
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Originally Posted by timmyquest View Post
Trying to follow the plan as much as i can. Yesterday called for a recovery ride. In describing the workout Friel says "This ride will hasten advance riders, beginners should probably take the day off".
I don't think it has anything to do with the advanced fitness, but rather the advanced discipline to stay in the proper zone. Spending half your time in Z3 only added fatigue.

Originally Posted by timmyquest View Post
I'm new to racing but i've been cycling for a few years...day's off don't seem fun. So i do the recovery ride, which calls for me to stay in z2. Most my ride was in z2 but nearly half was in lower z3. It was in rolling hills, which is what King Freil also suggested and usually my HR jumped up on these hills.
I think you misread that chapter, mine is a couple editions old at this point but he says hills are to be avoided since they have a tendency to spike HR regardless of effort
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Old 04-23-09, 12:09 PM
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Originally Posted by Jynx View Post
It's getting creepy ...
You have no idea.

Originally Posted by euphoria View Post
I don't think it has anything to do with the advanced fitness, but rather the advanced discipline to stay in the proper zone. Spending half your time in Z3 only added fatigue.
Werrd

Originally Posted by euphoria
I think you misread that chapter, mine is a couple editions old at this point but he says hills are to be avoided since they have a tendency to spike HR regardless of effort
I have the 2nd edition FWIW but he actually lists dozens of workouts and this workout specifically says to stay in z1/z2 and should include rolling (4%) hills. He states that you should remain seated and pull through the hills.
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Old 04-23-09, 12:19 PM
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that's not a recovery ride. either you need to read it again, or Friel started drinking.
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Old 04-23-09, 12:19 PM
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Originally Posted by botto View Post
just make sure your GF isn't like non cycling friends who want to ride with me. i usually say yes, but make it clear it's for an easy tempo (meaning 25-28k/ph).

they think they have to impress me, and "push it", which doesn't mean it's a particularly fast pace (say 32k/ph), but it's not the easy ride i am looking for.
It's kph or Km/h
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Old 04-23-09, 12:19 PM
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Originally Posted by gsteinb View Post
that's not a recovery ride. either you need to read it again, or Friel started drinking.
I shall post it later...

I'm finding an awful lot of conflicting things with this 2nd edition and what people are saying on the all-knowing interwebz.
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Old 04-23-09, 12:35 PM
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You are a Cat5. Friel actually says to "follow the Eddy Merckx plan: just ride around a lot."
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Old 04-23-09, 12:36 PM
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Originally Posted by Brian Ratliff View Post
You are a Cat5. Friel actually says to "follow the Eddy Merckx plan: just ride around a lot."
I've been doing what Freil say's to do for the last 5 months.
This is the strongest i've ever been on a bike *edit*(At any time, of any year...ever).
Could be from just riding around, could be coincidence, could be from having some structure.
Who knows.

Last edited by timmyquest; 04-23-09 at 12:40 PM.
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Old 04-23-09, 12:43 PM
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I am failing to see what is so difficult about riding around real easy. You just pedal slowly. Ditch the HRM and go ride slow.

And your zones very well could be messed up. Z2 should require some actual force being put into the pedals.
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Old 04-23-09, 12:53 PM
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I promise you your recovery rides are too hard.
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Old 04-23-09, 01:24 PM
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Originally Posted by Enthalpic View Post
It's kph or Km/h
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Old 04-23-09, 01:25 PM
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tq - from what are you recovering?
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Old 04-23-09, 01:29 PM
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Originally Posted by botto View Post
teh lolz!!
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Old 04-23-09, 02:20 PM
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Originally Posted by MDcatV View Post
tq - from what are you recovering?
Apparently from being with his girlfriend... or having fantasies about Rutnick. I'm getting confused.
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Old 04-23-09, 02:28 PM
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I thought Rutnick was his girlfriend?
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Old 04-23-09, 02:30 PM
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Originally Posted by MDcatV View Post
I thought Rutnick was his girlfriend?
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