Advice on Recovery

[RoadRaven]

Hi Snappy

Rest days are very important to build in to your training schedule... but sometimes your legs can hurt if you don't ride.
So you can choose to build in active recovery - where you ride at low intensity / low heart rate - just to move your legs and ease the muscles.

For example, yesterday afternoon I did some interval training - 5 minutes at close to my LT then rest for 3 mins and repeat... and so on...
This morning my legs were aching, so I sat on the spin bke this morning before I woke the house and we headed off for school and work ... 30 minutes where I barely raised my HR above what it would be if I were walking.

This evening I was on the bike for an hour - half an hour of that at 75%.
I suspect I will be doing another low intensity workout tomorrow in preparation for my race on Saturday although usually I would not ride the day before a race...

[rocknrollgirl]

Hi Again Snappy,
You have been getting some great feedback.
I train with all guys too, and sometimes I need more recovery than they do. For example, we are planning a hard ride on Sunday, so today i lifted weights, and tomorrow I rest.

They guys are riding tomorrow too and wanted me to go. I told them I had to save my legs for Sunday. They looked at me like I had three heads!!!!!!

I learned about rest days the hard way...listen to your bod!

Ruth