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The principle of including a so-called recovery week in the middle of a training plan to regain physical and mental freshness and properly assimilate training loads is well-known and understood by many practitioners. However, how should this recovery week be organized to be as beneficial as possible? Should you reduce the volume and frequency of rides or cut off completely? We explain.
By Guillaume Judas – Photos: depositphotos.com
Contrary to popular belief, a recovery week is not just about stringing together random rest days. It’s a methodical approach to allow your body to regenerate, consolidate training gains, and come back stronger. Here’s a practical guide to structuring a recovery week that you can apply now. Please note, this is a general plan. Always adapt it based on your body’s signals. The goal is simple: eliminate fatigue, not accumulate more.
Important clarification: we are talking here about a recovery week in the middle of a training plan, and not a regeneration and preparation week before a competition that constitutes a goal (for example: the Étape du Tour). This will be the subject of another article later.
Day 1: complete rest
The first day of a recovery week is dedicated to total rest. No cycling, no pedaling, no training-related stress. Your legs need a complete break to fully recover. Take advantage of it to relax, read, or spend time with loved ones. Physical recovery also involves mental recovery. Throughout this week, think about other things, and avoid pressure and obligations, at least in terms of sports.
Day 2: recovery ride
Opt for a short ride, one to two hours maximum, depending on your level and your usual weekly volume. During this recovery week, it’s not about going from everything to nothing, but first about forgetting power or speed data. Pedal calmly, in a leisurely mode. The idea is gentle pedaling, far from any training effort.
Day 3: short endurance ride
On this day, do an endurance ride shorter than your usual session, while maintaining your normal endurance pace. For example, 2h30 rather than 4h. The effort should remain comfortable and sustainable, without forcing it. The goal is to get your legs moving again without overloading them.
Day 4: slightly longer endurance ride
If you feel good, extend the duration a little compared to the day before, while staying in your usual endurance zone. For example, you can go up to 3h, or even 3h30 if you are already a trained cyclist. Listen to your body: if you feel tired, reduce the duration or intensity. This step is crucial for evaluating your recovery.
Day 5: recovery ride
Return to a short and ultra-easy ride. Prioritize fluid and light pedaling. The goal remains active recovery, not fitness development. Consider this ride as a way to definitively drain residual fatigue.
Day 6: opener ride
At this stage, you should feel perfectly rested, without being detrained. Integrate one or two short, sharp efforts to wake up your muscles and reactivate your nervous system. These efforts should not be long or too intense – just enough to make you feel dynamic and ready to resume training.
Day 7: flexible endurance
This last day is guided by your feeling. If your legs still feel heavy, opt for a short, comfortable endurance ride. If, on the contrary, you feel fresh, you can slightly extend the duration while staying in your endurance zone. Let your body dictate the pace, not your calendar.
Resuming training
After this recovery week, you should feel revitalized and ready to resume your usual training program. A well-structured recovery week allows your physical adaptations to take root, reducing the risk of overtraining and optimizing your long-term performance.
Recovery weeks are not a luxury, but a necessity. Without them, training becomes an accumulation of fatigue, which can lead to stagnation or even regression in performance. It is during these periods that your body consolidates the benefits of your efforts, repairs muscle tissue, and recharges your energy reserves.
By following this structure and listening to your body, you will transform your recovery weeks into a powerful tool for progress.
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