To recover quickly after an intense cycling session, you can try the following methods.
Tip: Most cyclists race or do high-intensity group rides on Sundays, then take a complete rest on Mondays. But if you spend an hour cycling at an extremely slow pace, you’ll recover faster. You shouldn’t feel any pressure on the pedals — just spin your legs to turn them.
Here’s another method. After a high-intensity ride over the weekend, spend a few days doing recovery rides and add a few sprints — just ten seconds each, using 80% of your effort. If you feel your legs getting slightly warm, you’ll recover more quickly.
Riding slowly is an art just like riding fast.
Serious cyclists equate high-speed riding with enjoyment. Asking them to consciously slow down is like speaking a foreign language. But Hamilton and other professional cyclists have to compete in over 100 high-speed races a year, so they actually enjoy a slow ride when they get the chance.
Follow these tips to ensure you ride slowly enough:
(1) Wear a heart rate monitor during recovery rides to ensure your heart rate doesn’t exceed 65% of your maximum.
(2) Build up your desire for high-speed cycling. Don’t waste your energy and enthusiasm — save them for your high-intensity training days.
(3) Choose flat terrain so you’re not forced to climb. If there are no flats, install a large cog to minimize resistance on uphill sections.
(4) Ride on bike paths to keep your speed as low as possible and conserve energy.
(5) Find a slower riding partner, chat while riding, admire the flowers and plants by the road, and make sure you don’t break a sweat. Go slower than the kids riding BMXs on the sidewalk.
(6) Avoid group rides even if all riders in the group agree to go slowly. Competitive instincts often make group rides go faster, which isn’t conducive to recovery.