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Getting The Recovery Ride Right


June 2012

I really worked on getting my recovery rides slowed down, but that wasn’t the end – I also wanted to speed my cadence up too. I’ve paid a lot more attention to picking the tempo up a bit (more on that at a later date).

So I set out yesterday afternoon with a goal of 16 mph, or 80% of my normal average. I Still have a tough time moving my legs that fast without a heavy enough gear behind it. It’s tough for me to balance between fast, and out of control with nothing to push against.

That said, it was quite hot yesterday (upper 80’s) and a little breezy so taking it easy was nice, especially after the group ride on Tuesday. I settled into a nice little cadence around 100 rpm, tuned out my Endomondo chick and just settled in for a nice ride.

The most enjoyable aspect of riding easy is not having to push so hard on the pedals, just letting them turn without getting five shades of winded is just – nice! I don’t want to get too used to that, and I’m hoping that the practice of using an increased cadence translates to better performance on my normal effort rides.

For today I’ll be heading out on another easy ride, and I’ll try to keep that same pace though I’ll have to see how things work out though – it might even be a day off, I’ve got a tremendous amount of work to get through.  Oh, and it’s supposed to get close to 100 degrees…  I think I’ll opt for taking the kids swimming.

Final notes on yesterday’s ride: 16 miles in 56 minute and some change, 17 mph average – a little above target, but as it turns out, with the higher cadence and easier gear I just can’t go any slower than that.  Another 812 calories down the drain.

I picked out a new light set for Mrs. BDJ that I’ll be reviewing after I get a chance to ask her how they work.  She rides close to dusk on Wednesday nights, so they’re much needed.  Lights have come a long way – these are rechargeable with an 8 hr. burn time, and the way they hook on to the bars/seat post is brilliant. Very cool.

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