So you finished a hard block of training and you are scheduled for a much needed recovery week. So now what...
For me recovery isn’t just sitting on the coach doing nothing. Here’s my approach!
1. Active Recovery: I prefer low-effort
workouts to total rest to get blood circulating and reduce inflammation so I’m primed for your next ride. For me if I’m on the bike I will do about 100w. This is letting-your-grandmother-beat-you easy. And you don’t have to limit yourself to the bike, this can be an easy walk. The goal other than just getting the blood circulating and reducing inflammation to get in the right mental frame of mind for your next hard ride.
Do you ever wonder why you see the world tour pros on their Trainer spinning after a 6 hour race?
Research found that when cyclists did a 15-minute cooldown spin at 30 percent of their VO2 max after a hard effort, they were able to perform almost as well 24 hours later on an identical strenuous workout....
Ever wonder what it takes to be a team leader for the Tour De France. Let's take a step back, what does it take to be a domestique or team worker at the Tour De France? This is a great article by Andrew Hood.
As a coach, I'm a huge proponent of base miles and at ZBT I've developed a number of tests to help determine how developed your base aerobic system is without spending thousands of dollars in the lab. I assumed that since I was a Cat 1 getting good results that I had a good base fitness, boy was I wrong. The follow article by VeloNews talks more in depth about the importance of base training and how much a successful cat 1 was able to improve by focusing on his base fitness. If you want to take the ZBT Initial Power Assessment to see where your base aerobic fitness is at currently please feel free to contact me.