The other (related) misconception that many people seem to have is that it takes a long time to induce adaptations, as if there is a prolonged delay then “poof!” you’ve got new capillaries or mitochondria or whatever. In fact, it is possible to demonstrate physiological responses/adaptations within hours of a single bout of exercise - indeed, as I have mentioned before my post-doctoral mentor John Holloszy argued that this was an evolutionary necessity.
TL,DR: Just as a journey of a thousand miles begins with a single step, the journey to the trained state begins with a single workout.
I have not done recovery weeks this year. The previous two seasons I’ve had coaching for half the seasons. Came out of a lifetime of 3-1 or 4-1 blocks ( 3-4 hard, 1 easy week), and we stuck with the 3-1 regime. I am a firm believer in the consept of changing it up, to keep the body guessing, as said by a smart man in the 2004 sports documentary “Dodgeball”, so this year I have done something different entirely. No blocks, I just go by feel. This means I can’t be so rigid with the program, but I have been self coached so that hasnt been an issue.
I have taken a couple of double days off here and there. Paid attention to my sleep and feeling. Some weeks has been lower TSS than others, but no real easy weeks. The result has been more quality sessions in total, and increased fitness. I’m now hovering around 5.33 w/kg at 71.2 kg with a bit over 300 hours first half of the year. My previous peak after I started cycling was 2021 at around 5,2 w/kg at ~67 kg. Done alot of strenght work during offseason the last two winters, so I’ve gained some weight. Anyway, this should be an example that you do not need to do 1 week recovery or easy, but it might be a good rule of thumb. I am very familiar with my own body and what I can handle after many years of being physically active. I’m sure that experience has made it possible for me to not crash and burn this year. I have felt much better overall this season, as I have not mindlessly aimed (not mindlessly, but it is difficult to plan training ahead) at reaching a set TSS goal the last week before “recovery week”. Often feeling completely cooked.