Recovery Rides

[makbike]

What constitutes a "recovery ride?" After logging long, hard miles what type of riding should one do to "recover?" Should the ride be flat or should small hills/rollers be mixed in to the route? Should one concentrate on spinning and maintaining a high cadence?

[Eden]

the true recovery days in my schedule generally specify an hour of mostly flat riding in zone 1, concentrating on proper pedal stroke (not necessarily spin, but form)

[velogirl]

I recommend easy, flat, small chain ring rides of no more than 45 minutes (zone 1 and 2). keeping it short is super-important so you don't dip into your glycogen stores.

[sundial]

This is a good question. I've always wondered what gear to use for a recovery ride. Thanks Velogirl.

[Andrea]

I recommend easy, flat, small chain ring rides of no more than 45 minutes (zone 1 and 2). keeping it short is super-important so you don't dip into your glycogen stores.

This is also how I "do" recovery rides. I usually stick to the greenway near my house, too, so I can mentally recover without thinking about cars running me over.

[Susan126]

Good to know! Great tips and advice! Thank you!

[ehirsch83]

that is exactly how I have been told to do my recovery rides also :-)

[RoadRaven]

Yup same here... 30-60 minutes, on the flat, heart rate low (zones 1-2). No hills, no intervals, no speed work.

[bluebug32]

So what exactly is the purpose of a recovery ride? I mean, you always read that rest and days off are the best recovery. I have trouble a) finding anything flat to ride on here and b) taking a day to ride purposefully ride slowly. I'm usually on the road with a group or pushing myself mountain biking. Then I take 1-3 days off a week, but usually strength train two of those days.

[RoadRaven]

The point of a recovery ride?

Good question...

Basically, without getting too technical and using scientific terms (cause I'm not that kind've girl), a recovery ride is something you do after a hard ride.

If you have had a hard ride (pushing your muscles so they are really working) your body builds up lactic acid - which in itself is not bad thing, but too much is hard for your body to deal with. A gentle ride the next day will assist your body to disperse the lactic acid.

Also, whenever you exercise you muscles tear in tiny ammounts as they respond to what you are asking. This is why when you do an unacustomised exercise (like helping the neighbour shift house, or gardening, or running up stairs) your body hurts the next day. Usually that pain is not an indication that that you should never to it again, but rather an indication that your body is responding to the new expectations and gearing up for the next time.

So a recovery ride allows your muscles to be used, but doesn't place extra stress on them as they respond.