6 days a week I'm out doing 2-6 hrs of varying intensity. I aim to do at least 400km per week and the average is closer to 500km.
My routine is generally the same, get up, shower, have breakfast, go cycling, shower again when home, have lunch, and then the afternoon can be any or all of the following: do some work, play with the dog, watch GCN Race network if there is a cycling race I want to follow, swim etc. Basically, just carry on as normal, no special recovery albeit I do take longer to recover between hard efforts so more Z2 is required these days in my rides.
I'm only 53 though so it might be different as I get older. There's a local guy in his 70's who, while slower, covers more km and elevation per week than I do - he generally wins his age category in all the races we go to, strong chap.
