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I keep reading about doing recovery rides etc and have asked the question but never got a straight answer.
What makes a recovery ride, do I just go out for say 20 klms and keep the same cadence as normal (approx 90) but keep the effort/heart rate low by using flat roads if possible or do I drop my cadence down as well as my effort?
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There are other reasons you might be on a recovery ride too, depending on who you are riding with and how quickly they are going.
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ratter wrote:What makes a recovery ride, do I just go out for say 20 klms and keep the same cadence as normal (approx 90) but keep the effort/heart rate low by using flat roads if possible or do I drop my cadence down as well as my effort?
no effort = around 25kph for most
no more than 70% of HRmax
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RK wrote:And that is Wikipedia - I can write my own definition.
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day 1: big ride - 62.8km and climbed 2,092m
day 2: recovery - 18.1km and climbed 259m - Avg Speed 18.2km/h, HR - not worn
day 3: ride - 53.3km and climbed 1,725m
day 4: recovery - 21.6km and climbed 278m - Avg Speed 19.5km/h, HR - 110BPM avg, 149 max
day 5: ride - 48.7km and climbed 1,752m
day 6: recovery - 28.4km and climbed 367m - Avg Speed 22.9km/h, HR - not worn - that one was probably too fast!
day 7: mini ride - 37.1km and climbed 574m
day 8: ride - 61.8km and climbed 1,513m
this got me through that week. If I was to do it again, I'd drop either the day 6 or day 7 ride and made one of the other rides bigger to get the numbers I needed.
and yes, it hurt.
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