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Recovery from back-to-back-to-back hard days?

Old 06-05-15, 01:36 PM
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Recovery from back-to-back-to-back hard days?

How long does it take you guys to recover from three consecutive 150TSS days? I (50 y.o. cat 3) used to be able to come back after one easy day but that hasn't been working out for me this year. Tried some VO2max today after MTW hard and Th easy and legs just didn't have the strength to pull it off. Very frustrating.

On a related note, does sleep quality and diet come into it or are those more macro-level concerns?
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Old 06-05-15, 09:28 PM
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If I am fit, one rest day. If not, could be longer. And yep, sleep and diet matter here a bunch.
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Old 06-06-15, 12:20 PM
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Rest is everything. If I'm sleeping and eating well and not drinking and so on, one easy day after 3 hard days is just fine. If not sleeping/eating well, stressed from work, drinking beer, then it feels like I'm constantly in a hole and no amount of easy days will get me out.
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Old 06-06-15, 08:10 PM
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I think a lot depends on what part of the training cycle you are in and what your CLT and TSB are. And even though TSS is a dimensionless number, for me, its constituent parts are important. I can generate a 150 TSS by riding 50 TSS per hour. That is a different workout from 2 times 2x10 90 sec 150% FTP intervals embedded in a 2 hour ride and etc. In fact, I suspect I can take you all to the track and kick your ass with one flying 200 followed by 4 match sprints. Your legs will be shot for a week.

If the hidden question is do older athletes need more recovery? I suspect the answer is yes but I know some old guys who race both weekend days multiple races and do that every week. I say, if you need rest, take it.

I was reading about American Pharaoh and that thoroughbred horses can only race once per month and he would be at a disadvantage because he raced the Kentucky Derby and Preakness and the other horses in the Belmont field were fresh.

Guys, these are race horses bred from genes of former champions with blood lines that are worth a fortune and they need a month to recover from a race. I am being cute here and horses and men are different but it is interesting.

I say the ability to recovery from successive hard efforts is athlete and horse specific and American Pharaoh showed those fresh horses that TSB is not everything. Genes matter, rest matters, food matters, training matters, program matters, size matters and etc. If it were really easy to figure out and execute, then everyone could do it.
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Old 06-06-15, 08:16 PM
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And women...if you are over 40, one woman can rob 100 watts in one week.
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Old 06-06-15, 09:11 PM
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Originally Posted by Hermes
And women...if you are over 40, one woman can rob 100 watts in one week.
+1
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Old 06-07-15, 07:20 AM
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Re: does one need more recovery as s/he ages, current research as presented in Friel's latest book, "Fast After 50", the answer is yes. Ned Overend wrote a sidebar in there and said he needed more recovery than before...and he's Ned mutha-effing Overend.

Friel's prescription for us fogeys is to concentrate on VO2 max and recovery and to greatly reduce LSD rides. I have no idea whether that relates to younger riders, though I haven't read Coggen's blog above.
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Old 06-07-15, 01:00 PM
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Originally Posted by Hermes
And women...if you are over 40, one woman can rob 100 watts in one week.
Some of us rob more than that....

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Old 06-07-15, 01:02 PM
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I had a 500 TSS week following a three day stage race. The moral - unwise! I'm still recovering from that, and it was two weeks ago. Of course, I'm a woman and probably a little older than you.

You should read Friel's book, if you haven't.
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