We do easy recovery rides in our program at various times
On easy recovery days after a rest day
Rest day = swim squad, then total rest for the remainder of the day
Day after rest day = 30 min jog, easy swim, easy ride
Day after = back into regular program
After a hard run, such as a track workout. Ride to the track, run, ride home. The ride to the track also serves as a warm up.
After a race, for all distances other than Ironman which is a long day period. ‘After’ means as soon as practical after sprint/Olympic e.g. ride home, or easy on turbo once arrive home from race. For 70.3 then later that afternoon.
After a race, meaning the next morning to help loosen up.
Cadence is whatever you want, as long as the effort is easy. Up to the individual.
We do not do a recovery rides the afternoon of a long ride in the morning. That is more of the same – as a long ride by definition is of lower intensity in our programs, especially for male athletes.
When we do double (or triple) ride days we do low cadence strength intervals or hill repeats in the morning (for long course athletes) and race cadence work (time trials etc) in the afternoon. For short course we may do ITU style criterium type loops in the morning (i.e. intense), then again in the afternoon a more TT style workout.
Hope that helps.