Easy Recovery Spin Off Guidance

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This topic contains 1 reply, has 2 voices, and was last updated by  Robbie Haywood 1 year, 3 months ago.

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    Glenn Stephens

    The easy ride clarification blog https://trisutto.com/easy-rides/ mentions easy spin recovery rides –

    “This second type of easy ride may be asked for after a run session or after two good quality sessions. This is not a bike session. This is a recovery session. It’s a leg loosener or lactate dispersement from other training.”

    “When we want the second type we will try to use the words ‘spin off’. If we do this universally no one gets mixed up. On this ride using the small chain ring is fine and high cadence is also fine.”

    And elsewhere, Coach Sutton discusses “60-90 minute bike ride some time in the afternoon [after a morning race]. Obviously no big effort, just to spin the legs over.”

    I seek advice on the use of a similar easy spin off recovery ride as a recovery session after a long ride.

    Is it advisable to do a recovery spin off the afternoon of a long ride or the next day? If afternoon, how long in duration? If the next day how long?

    Any thoughts, advice or guidance would be much appreciated.

    Dr. G


    Robbie Haywood

    Hi Glenn

    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.

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