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Heart Rate Recovery after 35 mile bike ride. watch

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    I'm wondering, how long should it take for the HR to return to normal after a 35 mile bike ride. I did one less than an hour ago, and was just wondering how long it takes to return to its near resting rate.

    Also how should I relax afterward? Should I put my feet up with some food? Or just grab a banana or something and relax for a while?
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    My heart heart when it reaches about 160 slows by 30 beats a minute when I'm doing nothing. I think that's all right since I smoke.
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    There's a few things to consider

    First, it depends on how intense the 35 mile ride was. if it was relatively easy and your hr never peaked, your recovery time shouldn't be that long. but if the ride was full of steep climbing or other efforts where you went all out, it'll take longer to recover.

    Second, when you get back, I'd reccomend eating (within reason) whatever you can tolerate. I don't know about you, but when I get back from a hard ride, I don't feel like eating anything for a bit. Try some fruit or other foods (low in salt) that won't dehydrate you. On that same thought, try and have a sports drink (powerade) or recovery drink (FRS) ready in the fridge for when you get back. I prefer to bring water with me so I can dump it on my head during a ride to cool off. For some awesome tips, read "food for fitness" by chris carmichael.

    As for movement afterwords, as long as you don't pull a 100% sprint after 35 hard miles and immediately stop moving, you should be alright. I don't believe there are any concrete health risks, but since I ride in the morning, I usually find the leg muscles to be a bit stiff and tense if I don't have a short "cool down" period on my bike.

    One more thing I would reccomend is to do a recovery ride once a week or so. If you have a hr monitor or even an indoor stationary with one, do a ride your normal length but do your best to keep your hr at 60-70% of your max. It really helps with endurance and gets your body used to prolonged periods of physical exertion.

    Hope this helps. Happy riding.
 
 
 
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