two mile isnt enough though imo but fast slow fast slow yes is a great way of recovery training , I am lucky enough to be able to use quad, trial bike truck , I tend to do the first mile at 20mph then drop to ten for 0.3 of a mile then back upto 20mph for 0.2 then keep repeating until I have done 5 miles, then I get out of and walk ten -15 mins with them just so they wind down, on days of work this is obviously missed out and they always have 1 day a week off, also electrolytes / drink aren't given until the tongue is away, then food given afterwards