Episode Topics: Recovery and Training Conclusions
Social Media:
https://www.instagram.com/postridecafe/ (https://www.instagram.com/postridecafe/)
https://twitter.com/PostRideCafe (https://twitter.com/PostRideCafe)
Strava:
Aaron - https://www.strava.com/athletes/777347
Sam - https://www.strava.com/athletes/150453
Strava…..Stats of the week!
Sam: 76 Miles. 3400 Ft
Aaron: 134 Miles, 4200 Ft
Ride of the Week:
Sam - Silent Sunday + Friends - 29 Miles 2646 ft
Aaron - Flagstaff Gravel - 20 Miles 1500 ft
Pro Cycling News:
Digital Swiss 5: How does Rouvy compare to Bkool?
Deuceunick extends sponsorship
Italy allowing riding starting May 4th
Topic of the Week: Recovery and Training Conclusions
Let’s sum up the last couple weeks on training/recovery and our takeaways. I think the first major thing to remember is any plan can always be adjusted based on your goals, ability and amount of time you have. For myself adding the extra day of a Z1 spin turned out to be just too much, I really need those 2 rest days per week. Within the last 3 weeks I’ve done my usual 5 days, a 6 day and back to 5 day and noticed significantly less fatigue in the 5 day weeks. Possibly my body can get used to 6 days but riding nearly 200 miles weekly at 5 days and not being an amateur or professional racer I don’t find it necessary.
With that said here are a couple other things I wanted to touch on. Training by cadence is the first. This can be used as a recovery, as a normal ride activity or interval training. The major purpose of this is relying more on your cardio and putting less stress on your legs. The idea behind this is if you start going out for long rides or are putting multiple days of training or racing in a row you’ll want to limit the fatigue in your legs.
High-Cadence RecoveryAs with a standard recovery workout, high cadence recovery will help you recuperate from hard workouts and provide you with active rest. In addition, it will enhance your ability to pedal at higher cadences.
Total Workout Time: 30 to 60 minutes
Warm-up: None, the entire ride is done at an easy pace except for the high cadence spin-ups.
Terrain: As flat as possible.
Gearing: An easy gear that can be pedaled at 90-95 rpm in Zone 1.
Training Zone: 1 – 65-75% of Lactate Threshold Heart Rate (LTHR) or <55% of Functional Threshold Power (FTP).
RPM: 90-95 with 105-120 rpm for the high cadence spin-ups.
Cool Down: None. The effort should not be hard enough to require a cool-down.
High-Cadence SpinningTotal Workout Time: 60 to 120 minutes
Warm-up: 15 minutes
Terrain: Relatively flat with a few rolling hills.
Gearing: Use a gear that allows you to train in Zone 2 at a cadence of 90 to 95 rpm.
Training Zone: 2 – 75-85% of LTHR or 56-75% of FTP.
RPM: 90 to 95 with 110 to 125 rpm for the high cadence spin-ups.
Cool Down: 10 minutes
Cadence IntervalsTotal Workout Time: 75-90 minutes
Warm-up: 20 minutes
Terrain: Relatively flat, low traffic road.
Gearing: A gear that allows you to maintain a cadence of 100-110 rpm during the intervals.
The Workout: 3 x 10 min with 5 min recovery between hard efforts.
Training Zone: 3 (85-98% of LTHR or 76-90% of FTP)
RPM: 100-110 during intervals; 90 during recovery
Cool Down: 10 minutes
https://www.trainingpeaks.com/blog/3-high-cadence-cycling-workouts-base-training/ (https://www.trainingpeaks.com/blog/3-high-cadence-cycling-workouts-base-training/)
Elevate Browser Plugin:
One more quick thing I’d like to add is a program I enjoy using myself for training called Elevate, which is a Strava plugin for your internet browser. It’s free, loaded with data and they are currently in the process of making it a standalone app. What does it do? You can plug in your HR zones, height, weight etc and It will compile all of your Strava activities to show things like your...
