Recovery Ride
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Recovery Ride
The notion of a recovery ride is absolutely bogus and scientifically unfounded. It is something that subpar cyclists came up with to justify their underperformance on a day after they went all out in a stage race. Your body recovers from lactic acid accumulation as you ride. If all you do is sprinting, yes, then you need a period of a low intensity ride to recover but it needs to follow immediately not the day after. Your body has already recovered over night and it is ready to go all out the next day. The whole idea is to train in such a way that your body can perform at any given time at its maximum recovery level. You recover in flats and on descents. If the recovery ride were to be something of a substance than every other stage in a stage race would be a calm, slow and a leisurely ride where everyone is on a their small chain ring doing 14-15 ml/hr.
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UCIMBZ is chanelling his inner Floyd.
If you overtrained, it means that you didn’t train hard enough to handle that level of training., So you weren’t overtrained; you were actually undertrained to begin with. So there’s the rule again: The guy who trains the hardest, the most, wins.
If you overtrained, it means that you didn’t train hard enough to handle that level of training., So you weren’t overtrained; you were actually undertrained to begin with. So there’s the rule again: The guy who trains the hardest, the most, wins.
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You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
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I've got to admit, until lately I've never done recovery rides. I just went out and hammered as hard as I felt able to on that day. Mind you I never did intervals either. So now I'm trying to do both (on different days obviously) and the recovery ride days seem useless to me. I'm fine to go harder, I've done it repeatedly day after day before and it bugs me to just piddle along.
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#20
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The notion of a recovery ride is absolutely bogus and scientifically unfounded. It is something that subpar cyclists came up with to justify their underperformance on a day after they went all out in a stage race. Your body recovers from lactic acid accumulation as you ride. If all you do is sprinting, yes, then you need a period of a low intensity ride to recover but it needs to follow immediately not the day after. Your body has already recovered over night and it is ready to go all out the next day. The whole idea is to train in such a way that your body can perform at any given time at its maximum recovery level. You recover in flats and on descents. If the recovery ride were to be something of a substance than every other stage in a stage race would be a calm, slow and a leisurely ride where everyone is on a their small chain ring doing 14-15 ml/hr.
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You will certainly get stronger faster and get closer to your potential if you mix rest into your training. Not just a good night's sleep, but rest days. On a rest day, I agree that the value of a recovery ride vs. pure rest is debatable and there is not clear proof that it "clears toxins, opens up legs, etc.".
There is a reason why world class athletes (particularly endurance athletes) follow structured training that includes periodization techniques where rest cycles are key to achieving peak performance. Striking the balance between training volume + intensity vs. rest is different for everyone, but riding as hard and fast as you can every day will not result in top performance.
To be clear, most recreational cyclists are not approaching a training volume or intensity where rest days are that critical, but the concept still applies. You get stronger when you are not on the bike (as a result of what you did while on the bike).
I like to do recovery rides on rest days because I enjoy riding my bike and it burns off a few calories, but I don't claim there there is any performance benefit vs. a rest day off the bike.
There is a reason why world class athletes (particularly endurance athletes) follow structured training that includes periodization techniques where rest cycles are key to achieving peak performance. Striking the balance between training volume + intensity vs. rest is different for everyone, but riding as hard and fast as you can every day will not result in top performance.
To be clear, most recreational cyclists are not approaching a training volume or intensity where rest days are that critical, but the concept still applies. You get stronger when you are not on the bike (as a result of what you did while on the bike).
I like to do recovery rides on rest days because I enjoy riding my bike and it burns off a few calories, but I don't claim there there is any performance benefit vs. a rest day off the bike.
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You either HTFU or you don't, there is no recovery
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You will certainly get stronger faster and get closer to your potential if you mix rest into your training. Not just a good night's sleep, but rest days. On a rest day, I agree that the value of a recovery ride vs. pure rest is debatable and there is not clear proof that it "clears toxins, opens up legs, etc.".
There is a reason why world class athletes (particularly endurance athletes) follow structured training that includes periodization techniques where rest cycles are key to achieving peak performance. Striking the balance between training volume + intensity vs. rest is different for everyone, but riding as hard and fast as you can every day will not result in top performance.
To be clear, most recreational cyclists are not approaching a training volume or intensity where rest days are that critical, but the concept still applies. You get stronger when you are not on the bike (as a result of what you did while on the bike).
I like to do recovery rides on rest days because I enjoy riding my bike and it burns off a few calories, but I don't claim there there is any performance benefit vs. a rest day off the bike.
There is a reason why world class athletes (particularly endurance athletes) follow structured training that includes periodization techniques where rest cycles are key to achieving peak performance. Striking the balance between training volume + intensity vs. rest is different for everyone, but riding as hard and fast as you can every day will not result in top performance.
To be clear, most recreational cyclists are not approaching a training volume or intensity where rest days are that critical, but the concept still applies. You get stronger when you are not on the bike (as a result of what you did while on the bike).
I like to do recovery rides on rest days because I enjoy riding my bike and it burns off a few calories, but I don't claim there there is any performance benefit vs. a rest day off the bike.
Hey, OP. Try doing hard interval training every day for as many days in a row as you can. You'll wear yourself down and actually get slower. As grwoolf said, the recovery time is when the body makes gains. Break muscle tissue down, then the body rebuilds it.
If we're doing hard training, we NEED recovery days. My recovery rides would be compared to a brisk stroll around the neighborhood. Nothing too stressful, but gets the blood flowing. And my legs feel better afterward.
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