How to Train After Your BreakĪfter your break, follow this rule of thumb: Restart the Base phase if you’ve taken a long break of more than a couple weeks restart the Build phase if you’ve taken a short break of a couple weeks or less. Of course you can also opt to be off the bike, but if it’s longer than 1-week break some form of aerobic exercise is suggested. Your form of recovery can range from easy, unstructured riding to following something like Traditional Base I or II for a couple weeks. Just because you’re entering a period of recovery, doesn’t mean you need to be off the bike. Don’t shortchange yourself the opportunity to get back to this place. The goal is to come back from your period of recovery refreshed and motivated. Take the time to really evaluate the state you’re in upon completing the Speciality phase and don’t beat yourself up if you decide to take a more extended break than you initially had in mind. How often is influenced by the usual suspects: training load, training history, outside stressors, diet, age, etc. With steady doses of HIT work it gets pretty wound up and needs a break from time to time. Either way, it’s your choice to take either a short break (1 week) or a longer break (2 weeks or more).īefore confirming your break duration, keep your autonomic system in mind. For others, the opposite may be true they may need substantially more time away to recoup from feelings of fatigue and/or the lack of motivation to train. For some riders, a week is all they need before they’re itching to get back in the saddle.
If you’ve just completed a Specialty plan and are focused now on maintaining fitness rather than peaking for an upcoming event, a two-week break is commonly recommended, but that’s not a hard-and-fast rule. Based on the amount of downtime you take, you can restart a Base or Build plan. Answer: Typically two weeks of recovery is recommended, but that timeframe could vary depending on your level of fatigue and motivation.
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