14 Tips to Maximize Muscle Recovery

RobLeavens

Early in the season, begin with two or three cruise intervals of 10 to 20 minutes on this zone, with full restoration between every interval. Gradually increase the number and duration of the intervals. Later in the season, go for tempo rides of two to a few hours on this zone, building as much as a century or more at this pace. Sub-anaerobic workouts at 95-100% of your AT. These workouts will increase your AT, i.e., assist you to go faster without going anaerobic. If you possibly can sustain a hundred and fifty bpm for half-hour, after a number of months of this coaching, your AT might improve to 155 or 160 bpm. After at the very least a month of threshold workouts (85-90% of AT), you are able to do extensive intervals. Begin with two intervals of eight to 10 minutes at ninety five - 100% of your AT, with full recovery in between every interval. Gradually increase the duration and variety of the intervals.

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