Recently competed in a 10-day stage race, albeit only did 8 days due to illness, at an average of 140km's a day with lot's of intensity and climbing. It's more than I've ever done before and I was obviously very tired after it.

My question is how long realistically should it take to see benefits from this super-compensation block?

The race finished 2 weeks ago, should I train at a reduced intensity and duration or train as I normally would 13-15hrs per week with a criterium and 130-150k road race each week.

Thoughts would be appreciated.