What do you guys actually do on a recovery week

Training
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3 weeks ago I started an ‘autumn base’ training plan, completed the base phase and am current in the first recovery week. The base was actually pretty tough following an ftp increase, just been given another one too so not exactly looking forward to the build. (Opting for the sustained power build).

This week is tough from a non physical perspective, how to actually structure riding and training/what to do. Should I just do nothing. Or do a similar amount just at lower intensities.

For context I had an easy 2hr 45min ride on the Sunday before the rest week.

Monday : no bike, 5mile walk, 30min core in gym with row

Tuesday : outdoor 90min z2 (0.65IF)

Wednesday : indoor TR Yamasaka (90min z1/2 IF 0.56). Gym ski warm up and core/time under tension etc

Thursday : 5mile walk + upper body gym later? Outdoor bike if weather ok?

Friday: maybe Petitt +1? an opening/short anaerobic workout like trout to fire up the legs? Another 90min z2?

Saturday : outdoor 2hrs chilling for coffee. Or z2 on trainer with short sprints? If weather bad

Sunday : there’s a Club ride of 80miles, or just another 2hr easy.

Still feel tired and am not feeling up for the build. I worry about feeling stale and like death when I set out on the first workout.

Should I taper calories accordingly?

Have I still been doing too much?

I haven’t had a week off for months really. also think ftp is a bit high (257w). I doubt I could hold this for a 20min interval tbh

Advice from the learned TR forum would be much appreciated. Thanks.

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I’m not an expert but that seems like a lot for a rest week, especially if you’re feeling tired. I would do something like 30 mins z2 Tuesday and Thursday and 2 easy rides at the weekend.

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Maybe at least one rest day for a start? :joy:

That does seem like a lot - I know it can be hard to rest sometimes - but this is when the adaptations happen and you get stronger.

I’d take at least 2 full rest days with no excersize - the club ride on sunday is probably not the best idea from a pure training perspective but sounds fun so I’d probably do that :+1:

Kind of. You need to make sure you fuel the recovery but you wont need all the calories you needed before. So dont diet - just be sensible.

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Hey @Boysey95 :slight_smile:

As @kevistraining mentioned, a recovery week is just for that. To recover and take things easy so the body can absorb all the training you’ve just done and be fresh for the next phase. It sounds like you’re in need of a nice recovery week (nothing taxing).

Here is a nice article that I think will help:

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What does your plan say?

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It gave me Townsend -1 and Yamasaka both of which I have done this week. I was thinking stretching and push ups etc in the gym. Only upper body. Then easy rides of 2hrs over the weekend with a few short activations.

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All of this tells me your body is screaming for a rest week, not a week with multiple different activities on multiple days. We all have different volumes our body can accommodate, but even if you normally do far more than what you’ve listed, this is still an incredibly active “recovery week”. I get it, you’re an exercise addict, many of us are, but the best way to improve is to make your easy days easy and your hard days hard.

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Try following the plan as written and see how you feel (FTFP as Frank Overton would say). Also, curious why you’re doing 4 weeks of base then jumping to build, is this a plan builder developed plan or manual selection?

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This was a plan builder. Can you extend length of base periods etc.

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My recovery weeks looks something like this after a hard block:

M: Off (a couple walks a such though but really easy) (Stretching is fine)

Tu: Off (same with walks and streching)

W: 45-60m recovery ride (<10TSS) and easy lift (<50% sets/reps and weight)

Th: Recovery Ride

F: Off

Sa: 2 hr endurance

Su: 2-3hr Z2 (maybe with openers if you’re not feeling tired) (minimal dose)

I worry about feeling stale and like death when I set out on the first workout.

You should be more worried about being dog tired after the first week and digging yourself into a hole than how you’ll feel on the first workout. Over resting during a rest week is not nearly a concern for most people while under-recovering certainly is.

IMO, statements like these in September after only 4 weeks of base should be an entire color guard of red flags waving in your face. It’s barely the off season, you should still be pretty motivated and ready to train through the winter.

Honestly, if I were your coach, I would have you take a week off right now. Like off off. No bike. It will be mentally hard, after like 3 days you’ll be itching to ride, you’ll be worried that your FTP will drop 200W. But it can be the best thing you do all year. It resets you mentally, breaks you out of the loop of thinking that more work will be better. It resets you physically in a way that recovery weeks don’t (especially if you’re someone who might overdo their rest weeks)

Then you’d take a week easy to ramp back in. Kinda similar to the week I outlined above. Then start your base over again after. It might take a week or two until you feel like you’re back where you should be but you will be so much fresher and motivated when you do.

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11

I believe the general fitness plans are constrained at 12 weeks (base, build, specialty). To extend phases use events (real or imagined) to build a plan. It really depends on what your goals are for this time of year. Where I’m located, things are winding down, structure is out and fall fun rides are in until the snow flies and the basement calls.

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Thanks guys. I think the most sensible option would be to have the remainder of this week restricted to short rides easy effort. Then deviate from the plan and just embrace a lack of strict training on the bike. Just focus on enjoying being out, not having to avg a certain speed, perform certain workouts.

Incorporate some alternate activities like CrossFit jogging, strength training etc. address my nutrition which is something I do struggle with specifically eating enough.

Today was off bike with just walking about no gym.

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This is definitely great advice I just think the step to zero bike would be mentally insurmountable. I feel a bit lost when I have no plan and nothing to do. There are a few events in the autumn/winter I could do but nothing I’m racing just fondos or long rides. I miss riding in groups really as the fast club ride often too quick since it’s full of fresh decent riders that haven’t been beasting intervals that week so get their efforts in on that.

I think a semi decent compromise is just playing around with different activities, but try not to go all in as we (type A, TR athletes, cyclists) often do. Not hitting hard limit-pushing 75-90min TR intervals 2-3x per week is a start. Maybe the odd train now. The Rest easy and a club ride or something.

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Problem is I do actually want to train. Even for its own sake. There are no real events I would have a goal for just the constant pursuit of training. Psycho I know. It’s become an inherent part of my personality tbh. Talking therapy is due to start in winter so will be addressing my problems with that and see if I can become less restrictive and obsessive about my food intake. This is likely the biggest limiting factor in my ability to recovery and perform. The fact that I actively recognise all of this and what you have outlined too is all the harder.

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Here is a good thread on this topic from earlier this year:

Personally, the recovery weeks in TR plans are too easy for the frequency. (Of course this is age/talent/training history dependent). Some prefer total rest, some prefer to keep the wheels spinning. Gotta find what works for you.

Nothing wrong with being tired. The idea to be 100% fresh after a recovery week I don’t think is realistic or beneficial to long term development. May be needed for Masters riders or the under-trained but not something that is a non-negotiable IMO.

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I agree with this. If you have been training for years at decent level the TR recovery weeks are too light and frequent. Some (well trained) will detrain, almost back to starting the next peroid within 25% of how they originally started.

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I prefer my recovery weeks to be all Z2, and about 70% the volume (in terms of hours) on the bike. I.e. a 10 hr week is cut back to 7 hrs. If my recovery week is aligned with the week following a big race, it will likely be even less.

My lifting may be the same, but it’s only 2-3 days/wk and I’ve been lifting for 20+ years so it doesn’t have a major impact on me.

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Agreed, have to find what works for you. My preferred recovery “week” is 2-3 days completely off followed by an opener/hard workout on the 4th day then back to training.

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19

Beach cruises, lots of beach cruises.

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20

So we’re now in the build phase but am on the cusp of illness. I am resting today. Just a lot on feet in work and walking. The first workout back tomorrow is grassy ridge -1 a 30/30 session :face_with_spiral_eyes:

Shall I just shift this weeks schedule back until I feel more rested and just replace tomorrow with something like lazy mountain or something similar. Or just take this as a sign from the cycling gods to knock the remainder of the plan on the head.

Have a rest week and start a new plan with longer build that runs over the winter to end in early spring. Or just do train now over the winter and start a new plan in January for early spring when long fondos and events commence