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 the workload is known and well 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 your outings or cut them out completely? We'll explain.
By Guillaume Judas – Photos: depositphotos.com
Contrary to popular belief, a recovery week isn't just a random string of rest days together. It's a methodical approach to allowing 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 right away. 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 of it.tage.
Important clarification: we are talking here about a recovery week in the middle of a training plan, and not a week of regeneration and preparation before a competition that constitutes a goal (for example: the Etape du Tour). This will be the subject of another future article.
Day 1: Complete rest
The first day of a recovery week is devoted to complete restNo cycling, no pedaling, no training-related stress. Your legs need a complete break to fully recover. Take advantage of this time to relax, read, or spend time with your loved ones. Physical recovery also requires mental recovery. Throughout this week, think about other things and avoid pressure and obligations, at least in terms of sports.
Day 2: Recovery outing
Opt for a short ride, lasting one to two hours maximum, depending on your fitness level and your usual weekly volume. During this recovery week, the goal isn't to go from nothing to everything, but to first forget about power or speed data. Pedal slowly, in leisurely mode. The idea is a gentle pedaling, far from any training effort.
Day 3: Short endurance outing
On this day, do a shorter endurance run than your usual session, while maintaining your normal endurance pace. For example, 2:30 instead of 4 hours. The effort must remain comfortable and lasting, without forcingThe goal is to get your legs moving again without overloading them.
Day 4: Slightly longer endurance ride
If you're feeling good, extend the duration a little compared to the day before, while staying within your usual endurance zone. For example, you could increase the duration to 3 hours, or even 3 hours if you're already a trained cyclist. Listen to your body: if you feel tired, reduce the duration or intensityThis step is crucial to assess your recovery.
Day 5: Recovery outing
Return to a short, ultra-easy ride. Prioritize smooth, light pedaling. The goal remains active recovery, not fitness development. Consider this outing as a way to permanently drain residual fatigue.
Day 6: Unlocking
At this point you should feel perfectly rested, but not de-energized. Incorporate one or two short, brisk efforts to wake up your muscles and reactivate your nervous systemThese efforts should not be long or too intense – just enough to make you feel energized and ready to get back into training.
Day 7: Flexible endurance
This last day is guided by your feelingsIf your legs still feel heavy, opt for a short, comfortable endurance ride. If, on the other hand, you're feeling fresh, you can extend the duration slightly while staying within your endurance zone. Let your body dictate the pace, not your schedule.
Resumption of training
After this week of recovery, you should feel revitalized and ready to resume your regular training programA well-structured recovery week allows your physical adaptations to take root, reducing the risk of overexertion and optimizing your long-term performance.
Recovery weeks are not a luxury, but a necessityWithout them, training becomes an accumulation of fatigue, which can lead to atagnation, or even a 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.
