Empirical Cycling Podcast Ten Minute Tips #31: How To Take A Rest Day (And How To Avoid Screwing It Up)
Nov 26, 2023
This podcast discusses common mistakes people make on rest and recovery days, the importance of individualizing these days, and the benefits of active recovery. It emphasizes the need to replenish calories on rest days and the significance of sleep and establishing a bedtime routine. The hosts also explore the importance of athlete feedback, adjusting training, and the benefits of rest days and recovery weeks. Overall, the podcast highlights the significance of rest and recovery in training for optimal performance.
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Avoid Hard Recovery Rides
- Avoid riding too hard on recovery days.
- Keep power low, ideally sub-100 watts, and prioritize feeling good.
Post-FTP Test Ride
- Rory Portius' client did a 360-watt FTP test.
- Then, he rode home with a normalized power of 317 watts.
Recovery Day Activities
- Don't do anything for active recovery that you wouldn't do between intervals.
- Avoid weightlifting, especially heavy lifting, on recovery days.