Recovery week and nutrition advice

Training
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Hi Everyone

I’m having a bit of a low week; its the recovery week. If im honest I’m a bit high on allostatic load this week, but still trying to stay consistent, albeit with lower IF workouts.

I do feel really stale, so am unsure how to manage calorie intake. I’m finding the sessions on the moderate end of easy despite the low IF. I’ve also been trying to add back some mobility and light strength this week which I had been off for a few weeks.

I’m unsure if I should add some short intensity on Saturday (weather in UK has resulted in a solid 6 weeks of no outdoor riding) for example Baird or similar. I’m a bit daunted by the interval sets next week. I might go for some more yoga and stretching later with a walk.

Think I need so help with my nutrition too as I feel like I’m facially bloated, but extremely thin. this gets me down quite a lot. My height is 5ft 11in, I weigh 62-62.5kg. Based on this is there some advice the TR community could offer regarding nutritional intake prior to eating on bike and other exercise calories? Macro breakdown etc.

You can also analyse my training calendar too (its public) so I can get some learned advice from you guys.

I deleted a plan last week but basically set one to start on Monday to incorporate the events I have upcoming.

Thanks everyone.

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I habitually finish my recovery week with some efforts, either VO2 Max or Anaerobic on/offs, because my legs don’t like a week with no intensity. You can just treat them as openers, but …

… sometimes I go the whole hog, do it on the Sunday, and turn it into the first (60 minute) workout of 3 in my first loading week (in which case I mentally flip my weeks to run from Sunday to Saturday)

It all depends how my legs feel.

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Yeah, I prefer to bump things a bit at the end of a recovery week otherwise that first hard interval in the next phase is a very rude wake up call.

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