Recovering Fitness FAST after a week off...

charliew87

Got a big old weekend coming up in a couple of weeks at the Tour of Yorkshire, 90 miles Sat + 90 miles Sun around parts of the TdF route. Have been in good nick most of the year, culminating in the King of the Downs a month ago which was 120 miles and 9000ft of uphill.

Anyway, went to Glastonbury last week and as a result ate a lot, drank a lot and did zero exercise. Went out and did 10 miles yesterday which was a struggle and am off up to Yorkshire this weekend to watch the TdF so can’t get any long rides in this week either.
Desperately need to get some fitness back fast, planning on intervals being the solution. Can get to Richmond park for at least 2/3 laps after or before work most days. I usually do 30s on, 60s off when I do intervals there, is that a good plan?

Any tips on how to get back in shape would be good. Assume I’ve not lost all my base, have done about 3500 miles this year so far so hope that’s not all been lost in the mud in Somerset!

kajjal

Eating poor food and poisoning yourself is not the best prep for a weekend of lengthy riding

All you can do is eat and rest well and see how your body recovers. I once drank alot of red wine and the next morning did 50 miles , half of which was into a strong wind. At the end I was in bits

meanredspider

One week off won't do you any harm if that's all it is. You won't lose anything in a week - in fact, if you've been training hard beforehand, a week off will do you good.