For the time trialists out there, a recovery ride is the perfect opportunity to get in an extra hour or so on the TT bike.

You may still be riding at a low intensity, but the more time you spend pedaling a bike, the more your muscles will adapt to the demands of that specific position, and this is especially important when switching from a road to TT bike.

Another advantage of doing a recovery ride on your TT bike is you become more used to the way it handles, and this will give you more confidence on technical courses where cornering becomes more important.

In addition, by spending an extended period in your TT position (i.e. on the extensions), you can also identify any bike fit issues that might come back to haunt you later in the season. If, you example, you get pain in your lower back after thirty minutes on a recovery ride, then the chances are that the same will happen during your first 25-mile time trial of the season. Put this right in training and avoid any problems come the race season.