4 ways to nail your recovery rides

Over time I have noticed that many riders just don’t ride easy enough on their active recovery rides. Here are 4 ideas to try to help nail that ride and not go too hard:


1. Breath through your nose during the entire ride.

Breathing through your nose will become difficult as exertion levels increase. Therefore restricting your breathing to purely breathing comfortably through your nose should restrict your level of effort to active recovery only.


2. Ride a flat route (yes this sound obvious, but some people overlook this)! If no flat route is available then a session on the rollers or wind trainer would be ok.


3. Ride in the small front chain ring for the entire ride. Spin easy and imagine that your cranks are made of glass that would break if you put too much pressure through them.


4. Check your Power and/or Heart rate during the ride. Do not let it go higher than zone 1 (up to 64% of threshold HR or up to 60% of threshold power).


Sarah Hunter

Associate Coach

I have been involved in sports from an early age – from national junior level squash and competitive windsurfing to a 20 year passion for all things cycling. I have competed in Ironman triathlon, numerous multi day mountain bike stage races, TTs and cyclocross. Having a degree in Statistics I also have a passion for numbers and analysing the data that can be collected on an athlete to enable them to train smarter and reach new levels of performance.

I coach because I love cycling, I love helping people accomplish their goals and I love being part of the FTP team, using the most up to date training methodologies to enable athletes achieve the best they can possibly be.