After starting back up on the bike, having my legs stolen on the first ride and then slowly hammering myself into a hole it has taken 2 weeks to recover properly and this morning I felt good for the first time in two weeks. That said, not all the off the bike time was exactly feet up with a few intervals of mixing cement, moving a few tonnes of steel/material around and walking the dog for miles. Still, all seemed to work wonders for the fitness as I went out for a ride and thought I was not riding that well (fast), with a head wind on the way out and a back wind home. The average speed was not bad (not great) and proved my ticker can still get to at least 183bpm, while I have dropped my performance hr around 5-10bpm of the 30bpm difference to where I was back in 2009. So, still 20-25bpm to go before next year...
Main lesson here is the recovery process takes longer than you think at times and the eagerness to go out for a hard ride all too often takes the edge off the recovery and you don't get all the benefits of the previous rides. Either that or you dig yourself into a very big hole. Plus, the second lesson that works for me is that long duration (2hr minimum) low-medium effort rides is what has most effect on baseline and muscle for this point in time, not Sunday club run weekend warrior rides. Best part of the longer rides with the endurance (still working on that) is the ability to see lots of the surrounding area, explore and see what you can find.
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