This could just be our best Cycling360 Podcast ever.  Recovery is an important aspect of cycling no matter what level or type of rider that you happen to be.  The Cycling360 guys were joined by Sage Rountree who brings her incredible wisdom and knowledge on the topic of Recovery.  Sage is the author of many books geared towards athletes, including “The Athlete’s Guide to Recovery“.

You’ll definitely want to listen in to all the great information found in this podcast which includes all you need to know about recovery all packed into this interesting and entertaining show:

  • What is recovery and how does it apply to cyclists?
  • What is the most important aspect of recovery?
  • Does recovery only necessary after a ride?
  • What are the warning signs that recovery is needed?
  • Gadgets, Supplements, and Other  Tools to aid in recovery.
  • Sage’s favorite recovery routine.
  • The importance of Massage, Yoga, Stretching, and other Recovery techniques.
  • Do Compression socks help with recovery?

More information about Sage Rountree as well as the products and services she has available can be found at

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  1. Does recovery have to be off the bike? In other words, I commute to/from work every day (6 miles total), but use my weekends for longer “for me” rides. While I definitely push myself on commutes sometimes, when I’m not feeling as strong, I “stroll” and coast lazily to and from work.
    Does that still count, or do I need to take the car/bus every once in awhile?

    • Hey Rob, Great question. Recovery from a training perspective comes in 2 forms, active and passive. Active recovery requires that you reduce the volume and intensity of training or even the form of training. Meaning instead of cycling you might go on a hike, a swim or a recovery ride in Zone 1 Heart Rate. Passive recovery is about doing almost nothing.You take the time down in passive recovery to make the adaptations that come from training hard.

      In a structured training plan I have several factors that dictate when recovery is scheduled so it si very difficult to tell someone you don’t coach how much or when they should be recovering. One of the general rules that I follow however is that Cyclists under the age of 40 get an Active Recovery week for every three weeks of training and athletes over the age of 40 an Active Recovery week for every two weeks of training. I almost always schedule one day off per week and more often than not that day is Monday. There are exceptions to taking time off the bike such as illness, injury, Heart Rate issues, training burnout, travel….

      A coach can really help you organize recovery that best fits your goals, lifestyle and cycling discipline.

      Coach Rob

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