In recovery weeks usually two things happen 1) I don’t feel great (fatigued, heavy, tired) which is normal 2) Hungry.
I think it’s important to give your body what it needs, but when I’m not feeling 100% I tend to eat food that isn’t as nutritious for me. So, I try to stay focussed and tell myself that I’m recovering, not on vacation and to eat the same quality as my intense training weeks. I ride in the mornings, which usually means a small carb meal (slice of toast with honey) before the ride and then a more substantial breakfast post-ride. During recovery week I skip the pre-ride meal and do the aerobic rides in a fasted state, but have the regular post-ride meal. The other meals I keep the same. So, overall I’d say I’m probably consuming a slightly smaller intake (200ish calories) than my regular training week. My appetite during recovery weeks seems higher though, but I try to resist this figuring that as long as I’m giving my body a good source of fuel, the appetite is probably a reaction to something else.