Recovery week again HELP!

Training
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I’m determined this time to maximise the gains from what has been a solid block with too little rest if I’m honest.

Fatigue has set in and I’m quite relieved to have reached the recovery week.

I have a C event on the Sunday at the end of the Recovery Week. (200km audax).

Week trainings, I’ve reduced from TRAI prescriptions.

Monday: OFF bike with long walk plus S&C (push ups/planks few KB exercises no heavy lifts or row/ski etc.).

Tuesday: Colosseum -4

Wednesday: Totten Key

Thursday: Townsend

Friday: Off Bike with long walk. S&C

Saturday: Petitt +1

Sunday Audax.

Main question is how to manage mental health decrease due to reduced training boost.

Second is how to manage calories during this week.

Do any of you add afternoon naps at all? I’ve been very tired from 2-5pm.

Other advice (should I add yoga?)

I agree this is a perennial struggle for many athletes, but reaching out yet again more as a sounding board. I appreciate everyone’s input. Thanks

2

Feed your body and recover. Keep eating well and let your body rebuild.

Do you need to do long walks? Do you normally do stretching and/or yoga? If so maybe go lightly, but I know that would make me significantly more sore if I added that on.

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Man, I feel you. Recovery week is basically a weird mix of guilt and relief. I sometimes stare at my bike like it owes me something while my brain screams “Why am I not riding?” Afternoon naps? Absolutely, embrace it like a mini medal ceremony for doing nothing. Yoga is optional, but bonus points if it keeps you from throwing your legs across the room out of boredom.

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4

i do normally do maintenance S&C. body weight, few KB exercises etc.

5

I’m 65 and a Masters Racer. I have to say I love an afternoon nap once or twice a week.

200km Audax is probably something I’d go real easy the week leading upto it.

6

I dream of taking naps! They’re awesome if you have time, though keep them to 20-40 minutes to avoid messing up night time sleep. Yoga, plates, stretching all great. Bit of light strength work focused more on activation than on hitting big numbers. Get a massage. Eat well. Get your exercise fix and mental health boost from going for a walk instead, or any other kind of light movement that’s going to get you out in the fresh air (maybe with other people if you’re a social butterfly) and get thy blood flowing without adding a lot of fatigue or soreness.

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Like tapering for a big goal race, the recovery and plan is so important… you make it the driver, not fitness gains, not workouts… but adherence to the plan and recovery. So make the motivation and reward… doing recovery right, drinking the electrolytes, extra protein and fruits, schedule workouts so you can sleep in more, push off a work meeting, etc.

Push off the mental anguish of losing fitness, lack of endorphins with the knowledge you are recharging to be ready for next weeks hard work! Stare at that TR predicted FTP gains down the road… it is dependent on your recovering in the rebuild weeks! :slight_smile: Training FOMO hits, but just like when injured or tapering… stick with it and do less! Don’t replace bike work with other new activities. If you already do lots of crosstraining work … reduce intensity AND duration of your other routine things (walks, yoga, strength).

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