AlgarveCycling

Depends. Today I did a 60 mile training ride with my Coach, involved various segments of varying intensity; 4x5min, 10min effort on a 5% 5km climb, 5x 30s sprints, overall about 3300+ ft climbing and 20mph average.

I got home, showered and had a Powerade with Regener powder added within 30 min of stopping exercise. Then lunch - nothing special, just sandwiches, a protein yoghurt and since then a bit of light swimming in the pool.

If the training is really intense, then I might use my Powerdot muscle stimulator for an hour in the evening while watching TV. I'm also trying out Morgan's Blue Muscle Relax cream too, see how it goes.

I train relatively hard on Tuesday's, Thursday's, Saturday's and Sunday's clocking up around 300 mi and 16500 ft a week. Monday's and Wednesday's are recovery rides and Friday's off completely - because I'm now training for a race at the end of September, I'll go and get a pro massage on the Friday's.

I'm in my 50's now, when I was younger I never did any of the above recovery stuff apart from recovery rides and rest days, although not as many as I should have done. However, I do find the added elements help me nowadays; takes me longer to recover between hard training sessions.

ussprinceton

sleep