The Significance of Z1/Recovery Training.

I'm not an expert but I tend to lean towards "anytime on the bike is better than no time"...I keep seeing people post not to ride what they call "junk miles" but don't understand it as it doesn't make any sense to me...if we were pro's and went out on a leisure ride then yes I would call those junk miles at their level but I don't see how it pertains to us (or me in particular)...not to mention once you get warmed up a bit you might get the endorphines pumped and go on to do your scheduled training ride...I know somedays I dread the thought of getting on my bike but once I do I feel much better after the first mile or two...GO FOR IT !!! :P...

i tend to lean towards easy workouts when feeling tired, but like anything it depends.

for me i would make the call based on a few things.

if i am totaly flattened, it might be time for a day off.

if i can get some in without messing up the next day, i lean towards a very easy spin, sometimes shortened a bit.

i've come home from races and gone out for 30-50 min and just spun really easy (think 150 watts/15 mph type stuff). normally feel better after this. if i am going to go out, i do my 15-20 min warm up and then see how i feel, if things are not getting better, i bag it, if not i keep going.

I think newbz hit it.  I try to separate 'my body is truly tired' from 'i really do not feel like going out there AGAIN.'  I am someone who does better with active recovery days than full days off.  If I take a full day off, I feel flat and crappy the next day or two.  However, a full day off if I know it's coming, can do a lot for me mentally.  I sleep in, I do girly stuff like get a pedi, maybe I meet up w/ friends, whatever I feel like.  So I think it depends on you.  I will say there are many occasions I feel tired, and 40 mins into a workout something clicks and all of a sudden I feel good. 

I had something like this last week.  I've been pushing up my minutes again and was plain whooped and had a long RPE5 run planned.  I went out and began to feel better and better as the run progressed.  After the run I felt so good I was so glad that I did not skip the run.

I'd say stick to the plan, start slow and see what comes of it.

One more thought....your zones are a range.  Jorge has always taught me that if you feel good, you push the upper end of the zone.  Not so good, push the lower end of the zone.  That way you can still achieve the desired training adaptation, but you have some flexibility based on how you are feeling during that particular workout.

If you go out and do 90 minutes of "zone 1" you have just done 90 minutes of exercise elevating your HR.

Guess what.  You just did 90 minutes of beneficial training.

Would I recommend 90 minutes of Zone 1?  No.  It would be mind numbingly boring.  I never prescribe more than 60 minutes of recovery workouts as it accomplishes the workout goal (blood flow and muscle activation to help the body to learn to recover faster) without over-taxing the system.

It's funny that you should ask that---I just picked-up a power meter and have been reading Training With Power...just reading about using a PM for setting your training and they were discussing "recovery rides" and saying that they are often overlooked BUT they are VERY valuable because they "clear out" the "junk" in your system so I'd third newbz approach!!

This season I did more zone 1 riding than in the past years.  I did longer zone 1 warms ups, cool downs and zone 1 work in between hard intervals. When I started last December with zone 1 work I found it hard to do and seemed so easy, but in time I found that longer zone 1 warm ups really helped me get ready for my workouts. Zone 1 recovery in between the intervals helped me do each interval better.

i just did a hard run workout yesterday it was supposed to be followed by a swim.  i was too tired, skipped the swim.

istead this morning went for a z1 recovery 40 min ride, i feel like my legs didn't even run a mile yesterday. 

z1 recovery is important, to me at least, still learning how not to go fast and seeing only 18 mph on the bike bugs me but its so nice to home just a little sweat.

today i will do the swim workout because i feel good.  90 min i don't know that sounds very long for recovery.  but 30-45 min i think is a good time.