With cycling technology constantly changing and the avid cyclist looking for more power, utilizing as many ‘smart’ products as possible all with the goal of improving the effects of their cycling training. Whether you’re keeping fit, training for L’Etape du Tour, Triathlon event or preparing for your cycling vacation don’t forget Recovery in your cycling training!
Cycling Training Recovery is the most under rated aspect of your cycling and it’s only with adequate recovery from your training rides that you give yourself the opportunity to adapt and become that improved cyclist!
If you enjoy turning the pedals several times a week, consecutive days or most days your recovery from your ride is as equally important as that of riding in the first place. This is particularly important to those of you who love your riding and cannot get enough of it.
How do I know if I am recovering from my riding I hear you ask, consider checking the motor a few mornings each week with a Resting Heart Rate test. It may not be as fun or as cool as looking at your laptop or your software programs, although it’s real, effective and only takes 30 seconds!
As soon as you wake up, first thing in the morning feel your pulse, look at your watch and count your heartbeats for 30 seconds. Double it and you have your first Resting Heart Rate (RHR). It could be 40 bpm (beats per minute), possibly 52 or maybe even 68 bpm either way it’s your RHR.
Now the good bit use your RHR as a bench mark for your recovery and discover how it may alter in relationship to your riding and the day to day stresses of life in general. Expect your Resting Heart Rate (RHR) to be higher due to the stress of riding and/or the stress of everyday life.
This is how my Motor Works!
Resting Heart Rate – 40 bpm
Big weekend ride – 44 bpm (+4)
Bad day at the office – 48 bpm (+8)
Head cold and sore throat – 52 bpm (+12)
All of these examples show how stress elevates your RHR and over even a short period of time you will start to get a pattern and understand the effects of both your riding and lifestyle. Some good others not so good!
Understanding this pattern you can coach yourself and make an informed decision on whether it’s time for a Rest Day off the bike, a spin to the cafe or the long difficult ride that you were hoping to do!
In summary a reasonable guide to RHR
Quality training +4/6 bpm
Excess training +8/10 bpm
Stay healthy enjoy your riding and don’t hesitate to take a REST!
