I made a mistake (rode too hard). What do I do now?

The weather was super nice and I got lured into doing two big rides that are well above my usual training load.

I’m on the mid volume plan, starting Build 1 this week and my weekly TSS is supposed to be about 350. I just did 261 in a single ride today.

Should I just continue the plan as if I didn’t do those extra rides? Should I push back my training plan 1 week and start next week? Should I just do whatever adaptive trainer throws at me in the coming days?

I would personally sub tomorrow for a recovery ride (EASY) or complete day off, and then see how I feel Monday. If you’re not feeling ready to go, drop back down to another recovery or hour long endurance ride, and then get back on the wagon again with your workouts later this week.


Shouldn’t there have been a one week recovery week as part of base? Regardless of these recent rides it looks like you were planning on finishing a normal load week before starting build.

I’d suggest you take the planned recovery week (that I don’t see on your calendar) that came with the base next week before starting build one week later

Agree w/ @BCM ….do an easy ride tomorrow or a day off and then resume your schedule. If your legs feel stale on Monday, don’t give up right away and see if they come around. If after the first set of intervals you still don’t feel it, make the rest of the ride an easy ride.


Sometimes i don’t get what’s so hard in take a rest

“I’m incredibly tired what should i do? Should i push harder? Shoukd i just get good?”


Take Sunday off. You earned it. And had your fun for the week.


Doing 2 hard days straight (Sunday, Monday) seems tough, can’t you do Sunday’s workout on Saturday?

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How do you feel? That’s the main question.


Why do you say it was a mistake? You enjoyed the ride… the weather was amazing… Noting wrong with that!

What I would do (not necessarily what you should do): Hit the delete button on Sunday and take a rest day. Do some light riding on Monday and maybe Tuesday. You should be good to go by Thursday… if not, drop down some PLs and do an easier lighter version of the same workout. Or maybe just pick things up on Thursday :+1:


Agreed with @Jolyzara ….absolutely no reason to view those rides as “mistakes”. Heck, I’d argue that the “mistake” would have been to pass up those rides in order to dogmatically adhere to a “plan”. :wink:


Sometimes i don’t get what’s so hard in take a rest

I’m surprised sometimes that people make it through life not learning to empathize and see things from other people’s perspective.

Let me paint a fuller context so you can understand my position.

I just came off a recovery week, so I’m not “incredibly tired.” In fact, I’m feeling pretty good and decently fresh. However, I’m new to structured training, so I’m wondering how doing two “big” rides at the start of my next block might impact the structure? And whether or not I should make any adjustments so as to maximize the benefits of structured training and to reduce the risk of failed workouts. Any insight and advice from those more experienced is valuable to me.


Thanks for putting that back into perspective. As I get older, these opportunities definitely feel more limited and precious.

For now I feel fine since I just came off a recovery week. Not sure how I might feel two or three weeks later though if I follow through as originally prescribed.


I don’t think you should hit delete but rather annotate the day as illness or whatever, that way adaptive training will adapt the plan

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When you suddenly increase the load like that there’s a danger your body can’t handle it with a risk of injury or insufficient ability to recover. Personally I’d take some recovery, swap in an easier leg spinner then see where you’re at.

Big picture is that individual workouts don’t matter. It’s the pattern over weeks, months, years that matters.

That’s not a mistake. You did two great rides! What’s the point of training - surely it’s to be able to go out and do rides like those?

Treat it as a mini trainingcamp. If you feel like you need a rest day, have one, if not, see how the workouts go and don’t be afraid to cut them short or drop the intensity.


Change up the plan with some easy rides if you are feeling overly fatigued. But if you are feeling fine, keep to the plan going forward. Progressive training is a long game, a single workout or week of training is just a drop in the overall bucket. You are looking to increase training stress at the macro level over time. That doesn’t mean you can’t have dips or sharp spikes in a given week. I like to use the 6 week floating average in TR look at my trend, no reason to get concerned if it’s not a perfect stair step on tss growing week to week.

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change your rest day to Monday… It will happen again because weekends is were we ride outside and get excited with our friends. That way you will not feel guilty if did something hard because you know you will have Monday to rest and recover.


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It’s too late to consider my take this time, but I’ll offer my perspective for next time…

Ride your bike if you feel up to it. Note how your body feels and responds. If you’re at the beginning of a block that means you’re also far from any kind of important event.

Structured training serves multiple purposes, and one of them is to calibrate your brain and your body and learn how you respond to things. As long as you’re not jeopardizing prep for an important event (whether on the bike or off the bike) then if your body feels up to it try sticking with the plan while giving yourself permission to pull back if it starts to feel too much. The typical decay rates are 7 and 42 days so assuming you don’t have anything in the next 7 days the acute ramp from that big ride will have decayed off.

One week of increased ramp rate isn’t going to set you back. Chronic overreach with ramp rate can definitely do that.