In my “easy” weeks, the TR plans call for significantly reduced TSS by including Z2 rides for the entire week.
My approach to recovery weeks in the past was to take M-F to mostly focus on pure rest and recovery spins (Z1) and then ramp things back up on Saturday. I probably end up with about the same TSS for the week as the TR plans, but with the front of the week focused on easy/rest.
I’m sure I could handle the Z2 work in the TR plans during recovery weeks, but I always thought it was beneficial to get at least a few days of complete recovery in during a recovery week. Is this thinking wrong? Am I taking a step back with my fitness by going easier during these recovery weeks? If it matters, I’m 51 and do decent volume (over 10 hours per week).
I did a search and there is a lot of discussion on the difference between rest vs. recovery rides, but couldn’t find much on the science behind the benefits of Z2 vs. Z1 (or complete rest) during a recovery week.
Thanks. So, any idea why TR plans call for Z2 endurance during the easy weeks? As far as I can see, TR does not ever recommend a true recovery ride.
My “easy” week at the end of SSBHV2 is 6 days of Z2 rides at 60-120 minutes each day. As you say, Z2 is pretty easy, but it’s not rest. The plans certainly decrease TSS dramatically, so that makes it a rest week overall I guess. Just wondering if there is any benefit to doing Z2 all week rather than a 4-5 days or actual rest (with recovery rides) and then back into it a few days quicker. I’ve always approached easy weeks with days off the bike mixed with Z1 recovery rides M-F, but I’m open to trying the Z2 approach if there is any science supporting it.
You want good legs for your zone 5/6 workout? Short zone 1 session the day before.
You want to let your body adapt from a few weeks of training stress, without losing too much fitness? Go from 10hrs of training with some zone 4 or 5 workouts thrown in to 6 hours of zone 2. No, the workouts are not pure “recovery,” but the cumulative effect is a drastic reduction in stress to allow for compensation.
You want to get really fresh and possibly lose too much fitness? Go from 15 hours a week of training to 7 hours of nothing but zone 1.
You’re a pro and you just got finished with the Spring Classics or a Grand Tour? Go to the beach for a week and don’t bring your bike.