Training and Recovery

Dear Phil,

The day after I do a 100 mile ride with several intervals I am totally spent, it feels like. If I try to have a hard day the day after, my intervals have less power with the same heart rate. If I have two easy days then try to do those same intervals, my legs feel light and the ride is high intensity and feels great. Some would say I feel fresh.

My question is: at what percent of "fresh" do you want want to train during the week?
-Michael

Dear Michael,
You're tired after a 100 mile ride with intervals? Well, of course!

Your freshness should depend on what you're training for and what's coming up. There are certain times of year (a month before an important event) where it's good to flog yourself for a few days in a row, even if your body isn't quite ready for it. Pushing yourself that little extra is what makes you stronger long-term.

That said, recovery is part of your training, and you can't go hard every day. You need at least 2-3 rest days every week. Also, it sounds like you're trying to work on everything in just one ride. There are methods for tricking your body, and optimizing your training, so you're able to do more intervals, improve endurance, etc.

You probably know about training blocks: certain periods of times (generally 2-3 days long) where you go bigger, then rest up for the next one. When you plan these blocks, make each ride in the block longer than the previous one, but with the intensity of the intervals decreasing. For example:
Day 1: 2 hrs with sprints
Day 2: 3.5 hrs with 2x20 min time trial efforts
Day 3: 100 miles steady
When you're fresh at the beginning of this block, your high intensity intervals will have the best quality. As you get more fatigued, your snap goes away, but you'll still be able to go longer, steadier efforts, and moderate riding. None of these rides will leave you feeling completely destroyed, and they'll all lead to real improvements in different parts of your riding.

As always when I get questions like these, I recommend hiring a coach. For the price of a fancy set of wheels, you can hire a pro for a year to answer your questions, write your training for you, and make you stronger and feel better.