Training & Recovery Rhythm
Build fitness without burning out
The 80/20 Principle
Spend 80% of your weekly training time cycling at an easy pace within Zone 2 to build endurance and promote recovery. Reserve the remaining 20% for more intense efforts, such as hill climbs or sprints, to improve strength and speed. This balanced approach helps you develop overall fitness while minimizing the risk of injury.
Four-Week Foundation Block
| Week | Sessions | Focus |
|---|---|---|
| 1 | 3 × 30 min | Position & cadence |
| 2 | 2 × 45 min + 1 × 60 min | Steady endurance |
| 3 | 3 × 60 min | Gentle hills |
| 4 | 2 × 45 min + social ride | Recovery & skills |
Recovery Signals
If any of the following symptoms start to appear after training, it is important to recognize them early. These signs indicate that your body may need a break to recover properly. Taking time off can help prevent further injury and ensure you return to cycling feeling strong and refreshed.
Morning heart rate increases by more than 7 beats per minute compared to the baseline. This significant rise may indicate changes in your recovery status or stress levels.
If your legs feel stiff and heavy, almost like wooden planks, as you walk up the stairs. Each step requires extra effort because of the unusual tightness and lack of flexibility in your muscles.
Irritability can often be a sign of over training. Poor sleep quality or insufficient rest frequently contributes to increased irritability and difficulty concentrating.
Takeaway
Fitness grows in rest, not just effort. Listen up and level up.
