Rapid Recovery Ride

Recovery rides increase circulation and speed up recovery from intense training rides like intervals, individual time trials or hill climbs. According to author Joe Friel in his tome The Cyclists' Training Bible most self-coached racers do not ride hard enough on the hard days and they do not ride slow enough on the recovery days. The combined not-hard-enough and not-easy-enough approach to training results in most rides being done in what professional trainers refer to as "No Man's Land." Spending too much cycling time in this zone -- not hard enough to tax the anaerobic system but too hard to recover -- leads to stagnation and eventually burnout.

Friel defines recovery riding as a ride at an effort that does not elevate the heart rate above about 100 bpm. A good rule of thumb to follow during a recovery ride involves a simple self-check on pedal pressure -- if you feel the pedal lighten up and spin easily. Nominally, about a 12-14 mph average qualifies for a good recovery pace as long as the route is flat and shielded from wind.

One of my favorite recovery rides follows the bike path along Rapid Creek in Rapid City, SD. Starting on the west side of town at Canyon Lake the bike trail meanders about 7 miles to the fairgrounds forming a perfect 14 mile or about an hour roundtrip recovery ride.

If you do the recovery ride right your legs will be begging you to let them go and chase whoever overtakes you. But, resist the urge and pedal your recovery cadence. Soak up the scenery, the sun and reflect on the beauty of the Rapid Creek valley. Alternately, plan your next long ride in the hills as you give your tired legs some active rest. If your previous intensity workout hammered you more than normal you might want to double down on the recovery rides and be in a much better shape to tackle the longer rides when your legs feel ready.