I have done a lot of searching and have yet to come up with an answer that is directly related to my question:
What physiological gains does active recovery give one that a rest doesn't? In other words, the way I used to design a training plan, I would have monday and friday be recovery days where I was riding ~90minutes and at a HR zone that was below 65-70% of my MHR. RPE was low. I was just spinning and barely feeling like I was working much. What, if any gains, are made from this as opposed to say just taking the day off the bike completely? I have been asked this many times and I never have an answer. ~Nick
I have done a lot of searching and have yet to come up with an answer that is directly related to my question:
What physiological gains does active recovery give one that a rest doesn't? In other words, the way I used to design a training plan, I would have monday and friday be recovery days where I was riding ~90minutes and at a HR zone that was below 65-70% of my MHR. RPE was low. I was just spinning and barely feeling like I was working much. What, if any gains, are made from this as opposed to say just taking the day off the bike completely? I have been asked this many times and I never have an answer. ~Nick
I like to think, though I have no scientific evidence to prove it, that active recovery flattens the ATL curve a tiny bit (and probably TBS curve as well by the same token), and might help some to stay sharp on the day following the recovery day.
But as a coach, I see a huge risk in prescribing active recovery days though. Off 10 athletes, I bet at least 5 are riding too hard during these.
I have done a lot of searching and have yet to come up with an answer that is directly related to my question:
What physiological gains does active recovery give one that a rest doesn't? In other words, the way I used to design a training plan, I would have monday and friday be recovery days where I was riding ~90minutes and at a HR zone that was below 65-70% of my MHR. RPE was low. I was just spinning and barely feeling like I was working much. What, if any gains, are made from this as opposed to say just taking the day off the bike completely? I have been asked this many times and I never have an answer. ~Nick
Total rest vs. active rest seems to be a personal thing. I find that I have trouple hitting high power outputs after a total day off. Therefore, I always include a recovery ride or "openers" the day before a race, interval workout, or performance test. If it's just an endurance ride, I don't worry about it too much. That said, 90 minutes is way more than I would ever consider. From a training point of view it's just wasted time, so I would try to figure out wheter you can see a direct benefit the day after such a recovery ride.
What, if any gains, are made from this as opposed to say just taking the day off the bike completely? I have been asked this many times and I never have an answer.
I'm not sure there is an answer to your question, but there are many things that a day of complete rest gives that a day of active recovery does not. Namely: a mental day away from the bike and training in general, a day to catch up with family time or other commitments, a day to clean, adjust and/or service the bike, and 1-1.5 hours of free time to do anything that one would normally do in their free time.
I have done a lot of searching and have yet to come up with an answer that is directly related to my question:
What physiological gains does active recovery give one that a rest doesn't? In other words, the way I used to design a training plan, I would have monday and friday be recovery days where I was riding ~90minutes and at a HR zone that was below 65-70% of my MHR. RPE was low. I was just spinning and barely feeling like I was working much. What, if any gains, are made from this as opposed to say just taking the day off the bike completely? I have been asked this many times and I never have an answer. ~Nick
I think active recovery is if you are about to perform another task after a completed task to break down lactic acid more rapidly which would otherwise would take alot longer to break down while just resting. Ian thorpe won a race then immediately jumped into the empty pool next door and did slow active recovery then jumped back again to race and won another race.
But for you since your finished for the day you might as well be a coach potato and rest it i'm guesssing 😄
But as a coach, I see a huge risk in prescribing active recovery days though. Off 10 athletes, I bet at least 5 are riding too hard during these.
What do their PM's tell you? I know I find it really hard to ride that slow (but I manage 😉 ) and tend to push the upper limits of ZREC whenever I have such a day scheduled.
That said, 90 minutes is way more than I would ever consider. From a training point of view it's just wasted time, so I would try to figure out wheter you can see a direct benefit the day after such a recovery ride.
So what duration do you typically do? I always found 60-90 minutes to be perfect. Because of the slow pace I usually become bored after 60minutes so I found 60 to be my "golden" number. I do sometimes take whole days off but usually prefer to be on the bike. My on-bike recovery days are super soft/easy spinning. One thing I will say is that I have done some periods where I take off the bike for 4-6 days before a big event and it has never made me feel out of shape, dead legs, etc. In fact, the last time I did it for a team triathlon (I did the bike portion ~17miles) and I felt great after taking a whole week without touching the bike. ~Nick
I've experimented a bit with this issue. I think it all comes down to what works best for you. Mentally and physically, self-massage and rest works for me (like you and others, I'm pre-programmed to go too hard when on the bike, so active recovery is tricky). One thing that also works for me is an hour long yoga session - or good stretching.
