I think recovery is based on Intensity, Duration and Frequency. For @ 58 years old and some surgeries, the tough recoveries are from a very high intensity, group ride 28 to 40 miles at a 25 to 27+ average. Often my HR is in the 90+% the entire time. Full soreness sets in at about 48 to 72 hours.
Moderate recovery for a 20 mile time trial on my course, hill intervals, or an effort going anaerobic for 30 seconds from time to time.
My recovery rides or bike walks, 30 to 60 min with a heart rate of 60%.
Stretching does help. I like to bike walk or go easy instead of layoff.
As I age I can only do an effort like that 1 or 2 days per week at best. If I donít rest I will get dropped, not recover and end up really hurting. To do an effort like that I need at least 1000 easy miles and 500 at varied training and intensity levels.
I donít ride the 100+ any more. I can do 60 or 70 at a good clip but not often.
Recovery, try L-Glutamine. I used it during weight loss and after hard workouts and it seems to help muscle soreness. I have no data but you might want to check www.willbrink or the Brink Zone for the honest truth on supplements.
| current weight: 192.0