This has been a training concept that has been on my mind for a while. And the other day I listened to the Strong and Savvy Cyclist Podcast with Tim Cusick as the guest.
One thing that he said that was interesting is that you should recover from a workout within 24 hours.
I’m getting back into cycling shape after 8 months off. I ran, lifted weights, and rowed so I’m not at zero. On Monday, I did a VO2max workout. It was hard start, high cadence. 30 seconds at 300 watts and 3 minutes at 200+ watts. My FTP is currently 200. I only did 3 of those intervals.
I managed the workout fine. I hit a high sustained heart rate during the intervals which was the goal. Today is Thursday, three days later, and my legs are still sore. Yesterday I had a cramp in my quad carrying a box of groceries up the stairs! My legs are feeling a bit better today but I suspect I won’t be fully recovered until Friday or Saturday.
By Tim’s definition, I guess I over did it since I didn’t recover in 24 hours let alone 36.
My questions are:
Do people agree with Tim’s 24 hour rule?
Should interval progressions start much more modestly? Minimum dose for recovery and adaptation?
The other thing that Tim said that resonated with me was the chronic tired legs. I’ve often been in that state riding my usual 8-10 hours per week. I often like to ride 6-7 days per week and I have struggled with riding slow enough on an easy or recovery day. Even with tired legs, cruising along at 125bpm (zone 2) feels pretty easy and zone 1 feels ridiculously slow. But I’ve learned that an hour of zone 2 can delay recovery from previous workouts.