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My basic rule of thumb
For me what I have always used from 19 until now at a 50 Is heart rate. In the evening I check my heart rate and when I first wake up before i am out of bed I check my heart rate it should be back to my normal resting rate 52 bpm. If it is significantly higher then I either do an easy spin, or some form of recovery ride.
This is just a rule of thumb for me with no scientific basis, but I find it is has helped me gauge my recovery all these years. And yes as we get older (is 50 old?) it takes longer to recover but the benefits of a good recovery out weigh the negatives of pushing it when your not fully recovered and do that next day of intervals. This is of course IMHO.
Oh of course a good healthy balanced diet, and I eat more lean protein as I have gotten older and that seems to have helped reduce my muscle soreness.
Have a great day.
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