Recovery ride or a day off???

Discussion in 'Cycling Training' started by konajoe, Feb 22, 2005.

  1. konajoe

    konajoe New Member

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    I was wondering if anyone has any input on this. If I did a climbing interval yesterday evening should I do a recovery ride today or take the day off. Would the recovery ride be better for the lactic acid flushing process??
     
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  2. BanditManDan

    BanditManDan New Member

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    I'm no expert and I'm sure one will come along soon but her's my .02 worth. By riding a recovery ride you are increasing blood flow to your muscles which can aid in the recovery process. It's like getting an injury, if it's severe enough (like in an accident) total rest can be best to prevent further injury. If your injury is not too bad then sometimes mild exercise works best to make you feel better faster. A hard ride is the same principle and causes injury to your muscles, the best way to recover all depends on how much muscle damage has been done and how you feel mentally too.
     
  3. Bamberg

    Bamberg New Member

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    I generally prefer a recovery ride than a total day off. The other alternative is another sport, like an easy jog or a workout at the gym. The only days off where I do NOTHING are when I:
    a) am sleep-deprived and need the pillow time
    b) have an all-day business trip or
    c) something else is going on to wreck my training plan.

    On average I miss one day a week completely and don't feel too bad about it.
     
  4. palewin

    palewin New Member

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    You're actually asking a multi-part question. Here is my understanding, after about 1 1/2 years of being coached: (a) you don't necessarily need either rest or recovery after one day of climbing intervals. The basic pattern I see a lot is a 3-day block of intervals (different types, including climbing intervals), a very easy recovery day (30 minutes of easy spinning), a 2-day block (typically a mix of long and/or hard rides, as we get into the racing season, one of those days is usually a race), and one day completely off the bike. That works out as a complete rest day Monday, a 30-min spin on Fridays, and pretty hard riding the other 5 days. (b) based on recent re-evaluations of lactic acid physiology, apparantly you flush the lactic acid by simply spinning easy gears for 15 minutes or so after the hard part of your workout is done, so its flushed the same day you rode. (c) recovery is supposed to be helped by the easy day - but the CTS recovery is 30 minutes of very easy spinning, hardly the "recovery ride" most people think of. And they still include that one completely off the bike day every week.
     
  5. ritcho

    ritcho New Member

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    Your muscles don't need lactic acid flushed out - that happens soon after you stop exercising. As for rest days, if you feel like you need a rest, take a rest. I like to train 5-6 days a week with rest days normally following a hard session (or a weekend race or whatever). Regarding recovery rides, make sure it is a true recovery ride and that it doesn't become another interval/sprint/TT-type effort. Surprisingly enough, it is a short trip to an overtrained condition if you don't recover properly, including sleep.

    Listen to your body!

    Cheers,
    Ritch
     
  6. sooray02

    sooray02 New Member

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    I train under overload and recovery principle also. However.. If you feel like crap, taking a day off woudln't hurt.

    Good luck!
     
  7. konajoe

    konajoe New Member

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    Thank you all this is really helpful. :)
     
  8. Catrike #116

    Catrike #116 New Member

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    I am 54 years old.

    I take a day off.

    Catrike Road #116.

    "Cats just don't feel safe on a moving bicycle, no matter how much duct tape you use"--Author unknown
     
  9. 531Aussie

    531Aussie Well-Known Member

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    I hear ya, man! Damn work, families and friends getting in the way :p
    I missed 65 days last year (including a couple of colds), and I'm still mad about it. :)
     
  10. dorkpants

    dorkpants New Member

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    the BEST recovery activity i do on my day off a week is to go for a real easy swim, especially with a kickboard. take things real, real easy and the combination of a warm pool and a soothing swim do wonders for the mind and muscles. i'd be suprised if you didn't find similar benefits...
     
  11. Bamberg

    Bamberg New Member

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    I like to consume a special formulation recovery beverage that is ideal for endurance athletes like us: it's called BEER.:)
     
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