My current weekly schedule
Sat: Run and swim
Sun: Outdoor ride
Mon: AM Upper Body/Core trainer session PM yoga
Tues: AM Run PM hard Spinervals
Wed. AM Legs/Plyometrics trainer session PM yoga
Thurs.AM Run PM easier video
Fri: More yoga or nothing
I don't always get in the second cardio session if I have a meeting after work. For yoga I use a video, Yoga for Triathletes and it's really just good stretching. Now after a really hard ride or long run I will soak in cold water and then put on my compression tights. Especially if I have something tough planned for the next day.
I think because I'm mixing it up so much, recovery is easier. When I was just training for double centuries I would have specific recovery ride days either on the trainer with a video or outside.
Veronica