June 4, 2025 • 14 mins
OVERVIEW
Is there a real benefit to a recovery ride or would you be better off just taking the day off completely? Both recovery rides and complete rest are beneficial, but the choice between the two depends on how fatigued you are, your mood, and what else you have going on in your life. Sports science says they accomplish the same thing and are essentially interchangeable. But there are absolutely times when Coach Adam Pulford recommends active recovery (easy ride, walking, yoga, etc.) and other times when he advocates for complete rest. Learn to make the right choice when it really matters in Episode 251 of "The Time-Crunched Cyclist Podcast".
TOPICS COVERED
- Active vs. Passive Recovery
- When to choose complete rest or passive recovery
- When to choose a recovery ride or active recovery
- Off-the-bike active recovery
- Research on active vs. passive recovery effectiveness
LINKS/RESOURCES
- Passive vs Active Recovery on Peak Sprint Power Production: https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0032-1331717
- Passive vs Active Recovery on MLSS Performance: https://cdnsciencepub.com/doi/abs/10.1139/h2012-105
- Passive vs Active Recovery:
- Good to Go Book: Christie Aschwanden
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HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
From the team at CTS.
This is the Time Crunch Cyclistpodcast, our show dedicated to
answering your trainingquestions and providing
actionable advice to help youimprove your performance even if
you're strapped for time.
I'm your host, coach AdamPulford, and I'm one of the over
50 professional coaches whomake up the team at CTS.
In each episode, I draw on ourteam's collective knowledge,
(00:30):
other coaches and experts in thefield to provide you with the
practical ways to get the mostout of your training and
ultimately become the bestcyclist that you can be.
Now on to our show.
Now on to our show.
Welcome back, time Crunch fans.
I'm your host, coach AdamPulford.
(00:52):
Today, we'll explore the valueof the recovery ride.
Many coaches and programs callfor it.
Many athletes do it, or thinkthey're doing it, or attempt to
do it.
But are they doing it right?
How do you get it wrong andwhen should you choose the easy
ride or to ride the couch?
(01:13):
We'll talk about all this andmore on today's podcast which,
by the way, is inspired by you,our audience.
As you know, if you're alongtime listener, you can write
in with any question you wisharound all things endurance,
training, racing, fueling,recovery equipment, etc.
And we'll do our best to answerit on a future episode.
Just head over to trainratecombackslash podcast and click on
(01:37):
ask a training question, fill itout, send it over.
We'd love to hear from all ofyou.
So today's question comes froma listener in Colorado and she
writes this hey, coach, adam,love the shows, keep them coming
, thank you.
My question is on recovery rides.
I'm a time crunched athleteriding only six to eight hours
(01:57):
per week, and I feel like I'mwasting my time going easy for
one hour recovery rides.
So do we even need them?
What's the value of recoveryrides and does it matter versus
rest days?
Thanks, megan.
So this is a really goodquestion and I will give you the
million dollar answer no, youdo not need recovery rides.
(02:18):
If your goal is rest and deeprecovery, you can skip the
recovery ride.
If your goal is to be fullyrestored, a full rest day is the
better option, especially ifyou're a time crunched athlete.
Why is that?
Well, if you're training six toeight hours a week, I'm sorry,
this is the truth, but wetypically don't carry a ton of
residual fatigue over fromtraining.
(02:39):
Yes, you can go hard, yes, youcan do high intensity.
Yes, you will get tired fromtraining.
But if you're sleeping well andyou're eating well and all this
all the good athlete habitthings that we talk about on
this podcast the fatigue isactually coming from more life
stuff and under recovery, andthat's usually a very deeper
thing.
So a pure rest day is waybetter to do and just know that
(03:03):
the legs should be there for youwhen you hit the bike again if
you take that rest day.
So then the question is this whydo so many people coaches
included prescribed recoveryrides?
Well, let's talk about activeversus passive recovery.
We'll talk about benefits ofeach and then we'll get into
some scenarios on when you wouldchoose active or recovery ride
(03:25):
or passive ride the couch.
So, both in research and inpractice, if you have deep
fatigue meaning TSB is low, legsare thick and heavy, I am tired
is is, is the mood right,passive recovery or no writing
at all?
No training is the best thingfor recovery.
(03:46):
Glycogen stores can fullyreplenish hydration of plasma
volume, can top off yourautonomic nervous system can
stay in that rest and digestmode all day, as well as all the
other very complicated thingsin our physiology that occur
when rest is had.
Rest day is a rest day and thismeans no training.
(04:09):
Just do your work that you'redoing, do your chores, do the
family stuff, normal humanbehavior.
Okay, active recovery is a goodoption when you have mild
fatigue, let's call it that, andyou just need an easy day on
the bike before hitting it hardthe next day, okay.
And so if you have some effortsto do the next day, or you want
(04:30):
your legs to perhaps feel betterfor the workout or the race,
whatever the efforts are, uh,some zone one, easy spinning,
which, by the way, is going tobe below 60% of FTP.
That's that zone one that we'retalking about when I typically
prescribe it.
It's going to be a 40 to 59%,something like that.
So that's the type of intensitythat we're talking about when
(04:52):
we say zone one, uh, uh,intensity.
So spinning like that for 45 to60 minutes, uh, can help in
that feeling or the sensation ofmy legs being a little bit
lighter and maybe that thatcarries over to the next day.
But just know that a full restday will do the exact same thing
, if not better results, when itcomes to actual recovery.
Also, there's a whole host ofcognitive benefits from having
(05:16):
just an easy session versusalways hammering or always
having some performanceobjective to achieve.
Simply riding your bike easy isreally relaxing and I fully
endorse that.
Okay, so if you're disciplinedenough to keep to that zone one
easy spinning on the recoveryday and let the brain unwind and
(05:36):
you have time to do this andand and it's relaxing to you go
ahead and do that spin.
Like I said, 45 to 60 minutes,that's about the limit that I
prescribed for my time.
Crunched athletes and anylonger than that, yeah, you'll
probably be wasting your time.
But 45, 60 minute easy spin,all good.
So when should you choosepassive versus active recovery?
(05:57):
Let's first start with passive.
And here's here's a couple uh,just like scenarios that I see
with myself, with my athletes,and kind of like tease out of
some of the research as well.
So if you have deep fatigue,meaning you wake up and you're
tired, the mood is low, youdon't want to train, right and
you just had something big overthe weekend, take a day off, you
(06:21):
need a day off.
Okay, way better than an easyspin.
Now there's scenarios is maybethere's a recovery ride
scheduled, but it's the end ofthe day, it's Monday, you had a
huge day at work.
It's like eight o'clock atnight, coach is calling for a
recovery spin.
But you know what?
You're better off getting somefood, going to bed, getting more
sleep, passive recovery.
(06:42):
Now, if you typically and inour, thinking of and stressing
about all the other things youcould be doing on this recovery,
uh ride and you actually do therecovery ride and you're like,
oh God, I could be doing this, Icould be doing that.
Oh my God, I have to go pick upthe kids and you're like
jamming to get it in.
Just take a rest day, Cause Ithink that there's no way for us
(07:02):
to quantify that.
Uh, but it's there and you'rebetter off just getting some
shit done versus going zone oneon your bike.
Another one is when you wentbigger than planned.
No athlete ever does that, butyou went bigger than planned on
the weekend, like you just addedon many hours more.
The TSS was bigger and maybecoach gives you the option.
(07:25):
I give this to my athletesSometimes on Monday.
I just say, hey, rest day withoptions, your choice, you can do
, you know no training.
You can spin light, you can gofor a walk, is something like
that.
Give the athlete some optionsand you went bigger than planned
.
Then go easier than planned.
Take a full rest day.
Use passive recovery to hit thereset button before you get
(07:46):
into the week's training.
Now, finally, if you're one ofthose riders who just can't help
themselves to go hard up thehill or throw in a few openers
on your recovery rides, myadvice to you is just rest,
don't ride your bike.
You're definitely not helpingyour recovery case by going hard
on these easy days, no matterhow good you feel at the end.
(08:08):
And then you want to sprint.
It's just silly, okay.
So let's run through somescenarios where you choose
active recovery or the recoveryguide.
Now an easy spin between harddays, do it all the time.
Perfect Zone one easy.
Then go hard the next day whenyou've had that big weekend
(08:28):
maybe that I was just talkingabout and you've taken a rest
day already, but you just wantto get the legs spinning and
going again before you hit somehard intervals midweek.
That's when you do an activerecovery spin, when your work
and life schedule are balancedand you have some extra time and
you don't have to cram to getit in.
So in that scenario where I wassaying, hey, choose passive rest
(08:49):
If he's just like the end ofthe day and coach is calling for
a, an easy ride.
It's, it's the opposite, right,it's like oh, I don't have
anything until two o'clock, it'sit's about noon.
Yeah, I'll do that easy spin.
And again, just like, noperformance goals, just go pedal
your bike and enjoy it.
Another one is when the legsare still tired from the weekend
and the program calls forintervals on Tuesday.
(09:11):
And it's Tuesday and you'relike, this ain't going to go
good.
I tell my athletes ride easy,self-determine that and choose
to go easy on that day.
We can just move the intervalsdown a day, no big deal.
So that's when, another way oranother reason why you choose
active recovery.
(09:32):
Now, finally, quick word aboutoff the bike, active recovery.
So if you're like me and yourrest days are mostly just
sitting in front of the computerand there's not a lot of
natural movement going on inyour everyday life, taking some
movement breaks are a greatthing.
So maybe that's a light 20minute yoga flow in the morning
or before lunch and that justbrings some blood flow to the
(09:53):
muscles, wakes up the mind, itjust like gets your mind off of
work and it's a very good thingto do to incorporate that in
walking your dog or taking alight walk, you know, 20 minutes
around the neighborhood.
Great way to just break it up.
Okay, I walk a lot when I'm onphone calls.
So instead of sitting at mycomputer while I'm talking to my
athletes, if I'm not looking attraining peaks or something
(10:15):
like that, that adds in somesteps and just kind of gets me
moving and increases blood flowagain, like I said, and all of
that is just normal humanmovement.
It's not uh, it's not training,so no need to put it on
training peaks.
If you do a 20 minute superlight yoga flow and you quantify
it as three or four or five TSS, like they ain't going to move
(10:37):
the needle, that's doing nothingfor your training but it's
doing wonders for your health.
That's great, do it.
But just don't stress aboutlogging it.
Okay, now, not moving hits thereset button.
Well for recovery as an athlete.
But we do want to stay healthyas humans and that's where
general movement is good.
Uh, here's something that I tellmy athletes often recovery
(11:00):
rides are more for the head thanthe legs, and that's a true
statement.
Much of the data suggests thatif you have 24 hours to recover
and one group of athletes doeszone one active recovery for 60
minutes or less and the otherjust lays on the couch, there
will likely be no significantchanges in performance the next
day for either group, unless theathletes are in a heavy
(11:21):
training phase, meaning theyhave deep fatigue.
They have deep fatigue, thenpassive recovery that passive
recovery group will always winthe recovery game because they
get more restoration.
So, finally, my last word hereis rest is resting, okay.
What would I say is you know,in order to do your best, rest,
(11:43):
you just need to rest, okay.
Actually, doing recovery isdoing nothing at all, and
there's a great book about this.
It's called good to go and it'sby Christy Ashwandan.
Ironically, she is doing apresentation, um, uh, or she's
giving a presentation to CTStomorrow and also, ironically,
this, this question that Meganposed here, uh, comes at a time,
(12:06):
uh, where recovery is kind ofon everybody's mind right now,
which is good.
But Christie was actually my,uh, my third interview of this
podcast ever.
So if you, if you want tolisten to my interview with her,
go all the way back to episodenumber three for that one, and
or you could just get her bookand read about how all these
(12:26):
different recovery modalitiesout there, anything from cold
plunges to infrared saunas,squeezy boots, as she likes to
call them, theraguns, and stufflike that.
She talks about all therecovery modalities out there
and what they actually do versuswhat they're trying to achieve
(12:47):
what they actually do versuswhat they're trying to achieve.
Overall, her main emphasis isto keep it really simple, which
is why I love this book andrecommend it to all my athletes.
Okay, so, and now I'mrecommending it to all of you.
So, to bring this thing home and, in summary, if you want true
deep recovery, rest day and notwriting, is your best option.
Now, if you have time, you wantto get out and move a bit.
Get some fresh air.
(13:08):
Spin easy yeah, do a recoveryride, have some active recovery.
You can also stay off the bikeand do some active recovery, but
don't get tempted into doingany sprints, hill climbs or hard
efforts.
Just stick with the plan, stickwith zone one recovery and
allow your body to rest.
So that's it.
That's our show for today.
If you liked what you heard,please share it with a friend or
(13:29):
a training partner.
If you have any questions onyour own, don't forget to submit
those over to me and the team,and also if you want more
information on active versuspassive recovery.
I've linked to all the researchthat I've talked about here in
today's episode on our shownotes and landing page on Apple
Podcasts, as well astrainrightcom, and go to
(13:51):
podcasting and you'll find itthere.
I also included a link toChristy's book, and that's a
great resource to help quiet thenoise on all this recovery
stuff.
Just remember, keep it simpleand when in doubt, rest it out.
Thanks for joining us on theTime Crunch Cyclist podcast.
We hope you enjoyed the show.
(14:16):
If you want even moreactionable training advice, head
over to trainrightcom backslashnewsletter and subscribe to our
free weekly publication.
Each week you'll get in-depthtraining content that goes
beyond what we cover here on thepodcast.
That'll help you take yourtraining to the next level.
That's all for now.
Until next time, train hard,train smart, train right.
From the team at CTS.
This is the Time Crunch Cyclistpodcast, our show dedicated to
answering your trainingquestions and providing
actionable advice to help youimprove your performance even if
you're strapped for time.
I'm your host, coach AdamPulford, and I'm one of the over
50 professional coaches whomake up the team at CTS.
In each episode, I draw on ourteam's collective knowledge,
(00:30):
other coaches and experts in thefield to provide you with the
practical ways to get the mostout of your training and
ultimately become the bestcyclist that you can be.
Now on to our show.
Now on to our show.
Welcome back, time Crunch fans.
I'm your host, coach AdamPulford.
(00:52):
Today, we'll explore the valueof the recovery ride.
Many coaches and programs callfor it.
Many athletes do it, or thinkthey're doing it, or attempt to
do it.
But are they doing it right?
How do you get it wrong andwhen should you choose the easy
ride or to ride the couch?
(01:13):
We'll talk about all this andmore on today's podcast which,
by the way, is inspired by you,our audience.
As you know, if you're alongtime listener, you can write
in with any question you wisharound all things endurance,
training, racing, fueling,recovery equipment, etc.
And we'll do our best to answerit on a future episode.
Just head over to trainratecombackslash podcast and click on
(01:37):
ask a training question, fill itout, send it over.
We'd love to hear from all ofyou.
So today's question comes froma listener in Colorado and she
writes this hey, coach, adam,love the shows, keep them coming
, thank you.
My question is on recovery rides.
I'm a time crunched athleteriding only six to eight hours
(01:57):
per week, and I feel like I'mwasting my time going easy for
one hour recovery rides.
So do we even need them?
What's the value of recoveryrides and does it matter versus
rest days?
Thanks, megan.
So this is a really goodquestion and I will give you the
million dollar answer no, youdo not need recovery rides.
(02:18):
If your goal is rest and deeprecovery, you can skip the
recovery ride.
If your goal is to be fullyrestored, a full rest day is the
better option, especially ifyou're a time crunched athlete.
Why is that?
Well, if you're training six toeight hours a week, I'm sorry,
this is the truth, but wetypically don't carry a ton of
residual fatigue over fromtraining.
(02:39):
Yes, you can go hard, yes, youcan do high intensity.
Yes, you will get tired fromtraining.
But if you're sleeping well andyou're eating well and all this
all the good athlete habitthings that we talk about on
this podcast the fatigue isactually coming from more life
stuff and under recovery, andthat's usually a very deeper
thing.
So a pure rest day is waybetter to do and just know that
(03:03):
the legs should be there for youwhen you hit the bike again if
you take that rest day.
So then the question is this whydo so many people coaches
included prescribed recoveryrides?
Well, let's talk about activeversus passive recovery.
We'll talk about benefits ofeach and then we'll get into
some scenarios on when you wouldchoose active or recovery ride
(03:25):
or passive ride the couch.
So, both in research and inpractice, if you have deep
fatigue meaning TSB is low, legsare thick and heavy, I am tired
is is, is the mood right,passive recovery or no writing
at all?
No training is the best thingfor recovery.
(03:46):
Glycogen stores can fullyreplenish hydration of plasma
volume, can top off yourautonomic nervous system can
stay in that rest and digestmode all day, as well as all the
other very complicated thingsin our physiology that occur
when rest is had.
Rest day is a rest day and thismeans no training.
(04:09):
Just do your work that you'redoing, do your chores, do the
family stuff, normal humanbehavior.
Okay, active recovery is a goodoption when you have mild
fatigue, let's call it that, andyou just need an easy day on
the bike before hitting it hardthe next day, okay.
And so if you have some effortsto do the next day, or you want
(04:30):
your legs to perhaps feel betterfor the workout or the race,
whatever the efforts are, uh,some zone one, easy spinning,
which, by the way, is going tobe below 60% of FTP.
That's that zone one that we'retalking about when I typically
prescribe it.
It's going to be a 40 to 59%,something like that.
So that's the type of intensitythat we're talking about when
(04:52):
we say zone one, uh, uh,intensity.
So spinning like that for 45 to60 minutes, uh, can help in
that feeling or the sensation ofmy legs being a little bit
lighter and maybe that thatcarries over to the next day.
But just know that a full restday will do the exact same thing
, if not better results, when itcomes to actual recovery.
Also, there's a whole host ofcognitive benefits from having
(05:16):
just an easy session versusalways hammering or always
having some performanceobjective to achieve.
Simply riding your bike easy isreally relaxing and I fully
endorse that.
Okay, so if you're disciplinedenough to keep to that zone one
easy spinning on the recoveryday and let the brain unwind and
(05:36):
you have time to do this andand and it's relaxing to you go
ahead and do that spin.
Like I said, 45 to 60 minutes,that's about the limit that I
prescribed for my time.
Crunched athletes and anylonger than that, yeah, you'll
probably be wasting your time.
But 45, 60 minute easy spin,all good.
So when should you choosepassive versus active recovery?
(05:57):
Let's first start with passive.
And here's here's a couple uh,just like scenarios that I see
with myself, with my athletes,and kind of like tease out of
some of the research as well.
So if you have deep fatigue,meaning you wake up and you're
tired, the mood is low, youdon't want to train, right and
you just had something big overthe weekend, take a day off, you
(06:21):
need a day off.
Okay, way better than an easyspin.
Now there's scenarios is maybethere's a recovery ride
scheduled, but it's the end ofthe day, it's Monday, you had a
huge day at work.
It's like eight o'clock atnight, coach is calling for a
recovery spin.
But you know what?
You're better off getting somefood, going to bed, getting more
sleep, passive recovery.
(06:42):
Now, if you typically and inour, thinking of and stressing
about all the other things youcould be doing on this recovery,
uh ride and you actually do therecovery ride and you're like,
oh God, I could be doing this, Icould be doing that.
Oh my God, I have to go pick upthe kids and you're like
jamming to get it in.
Just take a rest day, Cause Ithink that there's no way for us
(07:02):
to quantify that.
Uh, but it's there and you'rebetter off just getting some
shit done versus going zone oneon your bike.
Another one is when you wentbigger than planned.
No athlete ever does that, butyou went bigger than planned on
the weekend, like you just addedon many hours more.
The TSS was bigger and maybecoach gives you the option.
(07:25):
I give this to my athletesSometimes on Monday.
I just say, hey, rest day withoptions, your choice, you can do
, you know no training.
You can spin light, you can gofor a walk, is something like
that.
Give the athlete some optionsand you went bigger than planned
.
Then go easier than planned.
Take a full rest day.
Use passive recovery to hit thereset button before you get
(07:46):
into the week's training.
Now, finally, if you're one ofthose riders who just can't help
themselves to go hard up thehill or throw in a few openers
on your recovery rides, myadvice to you is just rest,
don't ride your bike.
You're definitely not helpingyour recovery case by going hard
on these easy days, no matterhow good you feel at the end.
(08:08):
And then you want to sprint.
It's just silly, okay.
So let's run through somescenarios where you choose
active recovery or the recoveryguide.
Now an easy spin between harddays, do it all the time.
Perfect Zone one easy.
Then go hard the next day whenyou've had that big weekend
(08:28):
maybe that I was just talkingabout and you've taken a rest
day already, but you just wantto get the legs spinning and
going again before you hit somehard intervals midweek.
That's when you do an activerecovery spin, when your work
and life schedule are balancedand you have some extra time and
you don't have to cram to getit in.
So in that scenario where I wassaying, hey, choose passive rest
(08:49):
If he's just like the end ofthe day and coach is calling for
a, an easy ride.
It's, it's the opposite, right,it's like oh, I don't have
anything until two o'clock, it'sit's about noon.
Yeah, I'll do that easy spin.
And again, just like, noperformance goals, just go pedal
your bike and enjoy it.
Another one is when the legsare still tired from the weekend
and the program calls forintervals on Tuesday.
(09:11):
And it's Tuesday and you'relike, this ain't going to go
good.
I tell my athletes ride easy,self-determine that and choose
to go easy on that day.
We can just move the intervalsdown a day, no big deal.
So that's when, another way oranother reason why you choose
active recovery.
(09:32):
Now, finally, quick word aboutoff the bike, active recovery.
So if you're like me and yourrest days are mostly just
sitting in front of the computerand there's not a lot of
natural movement going on inyour everyday life, taking some
movement breaks are a greatthing.
So maybe that's a light 20minute yoga flow in the morning
or before lunch and that justbrings some blood flow to the
(09:53):
muscles, wakes up the mind, itjust like gets your mind off of
work and it's a very good thingto do to incorporate that in
walking your dog or taking alight walk, you know, 20 minutes
around the neighborhood.
Great way to just break it up.
Okay, I walk a lot when I'm onphone calls.
So instead of sitting at mycomputer while I'm talking to my
athletes, if I'm not looking attraining peaks or something
(10:15):
like that, that adds in somesteps and just kind of gets me
moving and increases blood flowagain, like I said, and all of
that is just normal humanmovement.
It's not uh, it's not training,so no need to put it on
training peaks.
If you do a 20 minute superlight yoga flow and you quantify
it as three or four or five TSS, like they ain't going to move
(10:37):
the needle, that's doing nothingfor your training but it's
doing wonders for your health.
That's great, do it.
But just don't stress aboutlogging it.
Okay, now, not moving hits thereset button.
Well for recovery as an athlete.
But we do want to stay healthyas humans and that's where
general movement is good.
Uh, here's something that I tellmy athletes often recovery
(11:00):
rides are more for the head thanthe legs, and that's a true
statement.
Much of the data suggests thatif you have 24 hours to recover
and one group of athletes doeszone one active recovery for 60
minutes or less and the otherjust lays on the couch, there
will likely be no significantchanges in performance the next
day for either group, unless theathletes are in a heavy
(11:21):
training phase, meaning theyhave deep fatigue.
They have deep fatigue, thenpassive recovery that passive
recovery group will always winthe recovery game because they
get more restoration.
So, finally, my last word hereis rest is resting, okay.
What would I say is you know,in order to do your best, rest,
(11:43):
you just need to rest, okay.
Actually, doing recovery isdoing nothing at all, and
there's a great book about this.
It's called good to go and it'sby Christy Ashwandan.
Ironically, she is doing apresentation, um, uh, or she's
giving a presentation to CTStomorrow and also, ironically,
this, this question that Meganposed here, uh, comes at a time,
(12:06):
uh, where recovery is kind ofon everybody's mind right now,
which is good.
But Christie was actually my,uh, my third interview of this
podcast ever.
So if you, if you want tolisten to my interview with her,
go all the way back to episodenumber three for that one, and
or you could just get her bookand read about how all these
(12:26):
different recovery modalitiesout there, anything from cold
plunges to infrared saunas,squeezy boots, as she likes to
call them, theraguns, and stufflike that.
She talks about all therecovery modalities out there
and what they actually do versuswhat they're trying to achieve
(12:47):
what they actually do versuswhat they're trying to achieve.
Overall, her main emphasis isto keep it really simple, which
is why I love this book andrecommend it to all my athletes.
Okay, so, and now I'mrecommending it to all of you.
So, to bring this thing home and, in summary, if you want true
deep recovery, rest day and notwriting, is your best option.
Now, if you have time, you wantto get out and move a bit.
Get some fresh air.
(13:08):
Spin easy yeah, do a recoveryride, have some active recovery.
You can also stay off the bikeand do some active recovery, but
don't get tempted into doingany sprints, hill climbs or hard
efforts.
Just stick with the plan, stickwith zone one recovery and
allow your body to rest.
So that's it.
That's our show for today.
If you liked what you heard,please share it with a friend or
(13:29):
a training partner.
If you have any questions onyour own, don't forget to submit
those over to me and the team,and also if you want more
information on active versuspassive recovery.
I've linked to all the researchthat I've talked about here in
today's episode on our shownotes and landing page on Apple
Podcasts, as well astrainrightcom, and go to
(13:51):
podcasting and you'll find itthere.
I also included a link toChristy's book, and that's a
great resource to help quiet thenoise on all this recovery
stuff.
Just remember, keep it simpleand when in doubt, rest it out.
Thanks for joining us on theTime Crunch Cyclist podcast.
We hope you enjoyed the show.
(14:16):
If you want even moreactionable training advice, head
over to trainrightcom backslashnewsletter and subscribe to our
free weekly publication.
Each week you'll get in-depthtraining content that goes
beyond what we cover here on thepodcast.
That'll help you take yourtraining to the next level.
That's all for now.
Until next time, train hard,train smart, train right.
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