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Workout volume and intensity, post workout nutrition, sleep, and time are the most important aspects of recovery. High volume workouts tend to increase recovery time but the amount of time will depend on current training status and they type of ride you are planning on doing. If its a race 3-4 days, if its a training ride it could be on the same day if you are willing to accept the fact that you might fatigue a little faster than normal.
This is a really difficult question because the answer will depend on the individual and specific imbalances/compensations. Some global issues that can be caused by cycling are quad dominance and tight hip flexors which could lead to some low back issues. Foam rolling and stretch quads and hip flexors and strengthening glutes and hamstrings can counter a lot of those issues.
The knee is basically a hinge and it gets told where to go by the ankle or hip so individual issues with knee tracking could come from limitations in ankle or hip mobility which are better addressed by a trained professional in person.
There are actually three separate qualities you need train. Power, Muscular Strength and Muscular Endurance. The next thing to consider is what types of exercise will produce similar muscular contractions through a similar range of motion. My thoughts for power would be split stance long jumps, split stance box jumps, kettlebell swings, and Olympic lifting variations if you have access to the equipment and proper coaching. For strength squats, lunges and stepups in the 6 to 8 rep range. In order to tackle the endurance aspect you could do the same squats, lunges and step ups but you would be in the 12-15 rep range.
I know its splitting hairs but you really don’t produce lactic acid, you produce lactate. The decrease in muscle pH is due to lack of oxygen to shuttle the hydrogen ions into the mitochondria during intense physical efforts. The decrease in pH is associated with lactate threshold which is one of the main makers of shifting from aerobic to anaerobic energy systems. The only way to really solve the problem is fitness. Training helps you deliver oxygen to your working muscles so you are using aerobic energy systems at a higher percentage of your VO2 max. Intervals are the best way to accomplish this so embrace high intensity flat land sprints and enjoy your hill repeats.
