Schedule Sunday as recovery ride

If you tend push your limits mid-week with higher intensity sessions, or if you take part in mid-week races, then by the weekend you’ll certainly be in a position to drop it back a gear, ease back on the pace and spin the legs out with a recovery session or a slightly longer low intensity ride.

Recovery rides are a great way to get out on the bike whilst gaining all the wonderful benefits of rejuvenating your body and mind ready for the tougher week ahead. If you have scheduled the weekend for a recovery ride then make sure that you stick to the plan. It’s all too easy to get carried away, pushing the heart rate into the next zone which can feel good at the time but may lead to over-training and long-term fatigue. Keep your effort low and your pace slow, stop for a coffee, keep it mellow and you’ll reap the true benefits of a recovery session.