Assuming the "3 week on" & "1 week off" how do you structure your "rest/recovery" week?
For those that use the Base/Build periodisation model do you structure Recovery differently at different times?
My recovery weeks are the thing that i find hardest to work on / find the right balance, sometimes out of force (vacation scheduled for week 4) or "i'll try full week off the bike" - and feeling like I have lost fitness for the first week back.... Sometimes out of obsession with PMC/CTL (rushing back too soon - evident when i start back and it becomes clear i haven't recovered enough)
My volume currently is around 10-12hr + 2x Ergo interval sessions per week
My last "Rest Week" looked like this, and i found it worked well for a change ....
Day #1 - 30 minutes Easy Z1 Ergo
Day #2 - Off
Day #3 - 30 minutes Easy Z1 Ergo
Day #4 - Off
Day #5 - 2 Hour Outside High Z1/Low Zone 2 with some light surges/ but nothing too intense.
after this 1st day back training was 3x8 Sweetspot on Ergo that felt pretty good, the next day did a slightly modified 3 hr British cycling Endurance, with Tempo and Threshold OverUnders...... Feeling good.
Looking for feedback, thought it might be a good thread for people to share there experiences of "Recovery Weeks" for different volumes & intensities
- what worked for them, and what didn't