Just a quick update, I rode a couple of times this past weekend, and definately feel some "snap" back in my legs. I took it very easy, averaging around 210 to 220 watts for the rides, which is high recovery low endurance levels, yesterday I did a few small bursts to see and it felt good.
The lesson I am going to take from this is more recovery is needed. My answer to feeling tired and slow was to work harder, which in turn made me slower. I should have spotted this much quicker, but luckily (so far) I should be able to work back up to a good level fairly quickly (sst training).and be ready for my next stretch of races, which don't start until the beginning of August.
Once again I would really like to thank you guys for all the help, especially jbvcoaching and beerco. It's a place like this that helps newbies like me learn so we can get stronger/smarter as we get older.
Thank you
Scott Coulas