Many of us love training regularly and keeping our normal routines. But sometimes things come up that keep you from your routine.
How to get back into shape (summary):
Ease into it. Start easy and build up.
Listen to your body.
Get sufficient rest.
Make your workouts progressively more challenging as your fitness comes back by adding duration and/or intensity.
Always listen to your body to know what’s enough stress to get better, but not too much that you’ll get burnt out. (Yes, I said to listen to your body twice. That’s deliberate.)
Start adding a little bit of intensity a couple of times a week after your first 2-3 weeks. Ramp up from there.
Keeping regular training habits is the best way to stay fit and keep progressing while enjoying the activities you love. But, sometimes you get sick, or injured, or things in your work or personal life get in the way for a time. At some point when you’re ready to get back into it, you may struggle to find the best way back, mostly because everything feels different because you’ve lost fitness.
After 2 or 3 months away from training or more, you’ll probably feel almost like you’ve lost all fitness. You’ll feel like you’re starting from scratch. Your normal weekend endurance session will seem like more than you can possibly do. That’s fine. Your body was much more fit at some point in the past, and given enough time and training, your body can get at least that fit again. It’s your job to get back into a routine and pay attention to your body so that you can tell what’s an appropriate amount of stress today and what’s an appropriate amount of recovery to go with it.
As you get back into training, you just need to get out there. Try not to do more than you can handle right away, but don’t be afraid to get tired. Just pay attention to how tired you are and give yourself some recovery between harder sessions. If you need to do one or two recovery sessions before the next moderate training session, then simply take a few days off or easy as needed.
Take 2-3 weeks to just slowly increase the number of days per week that you’re training, the time each week that your training, and the average intensity of those sessions. As you get fitter, and the sessions feel easier, start to add little bits of intensity.
Start with some easy training every other day. Then go to 4 or 5 times a week. Start with sessions that are shorter, say, 40-60m. If you have time, lengthen them to 1-1.5h, if you’re riding. If running, these times could be 50-70%. Do a long ride that’s 2-2.5h, and go up by 30-40m every week or two for the first few months until you reach the length of your old long rides. Or, start at an hour and go up by 10-20m every other week if you’re running.
After 3-4 weeks, start adding a few sprints once per week, and some tempo once or twice per week, depending on how you feel. Try to avoid the temptation to go a little bit hard (or a lot hard) on all of your rides. As always, having a little bit of stress on your body all of the time isn’t the best way to take care of it. This applies to physical stress as well as mental/emotional stress. Try to focus most of your harder work on 2 or 3 days each week. Pay attention to how you feel during your sessions and throughout the day. If you’re sleeping well, have a lot of energy most of the time, get tired after your harder sessions, but can recover and be ready for the next one, then you’re probably on the right track. If you are always a little tired, your easy rides usually feel hard and your hard rides never feel good, then see if you can get in a little more recovery (sleep, food after rides, easier recovery days).
Overall, you want your training to have a good balance of stress and recovery. You want your moderate to harder days to be stressful enough that it’s driving your fitness forward. You don’t want to feel like all of your training is totally easy. You also want your overall training volume to be enough to keep increasing your aerobic fitness. But, you don’t want to always feel like you’re straining. You don’t want to keep loading up on stress beyond what your body can handle. It’s fine to feel tired after your harder days, even desirable. You just don’t want to feel tired all of the time.
To provide an extremely simple example from cycling, here’s what your first month could look like if you’re getting back into it from scratch:
These are great questions. A friend of mine recently asked me this. I’m grateful to him for these questions; they get to the heart of being a successful endurance athlete. Because recovery is so important and I don’t feel that I had a totally adequate answer in the moment, I wanted to write more about it so my friend and anyone else might hopefully benefit.
So, we have some good questions, right?!… Great! Now all we need to know is how long we need to recover from any given stress and we’ll be well on our way to reaching our full potential! Easy! If we know what we need to recover, then we can time it just right every time and totally optimize our cycles of training and recovery. Right?! Ha. Well, unfortunately it’s not quite so easy or binary. Usually a binary, monolithic answer to a complex question is not a good answer. Good answers to questions about complex issues will involve nuance. And I think we all have some understanding that many things in biology are going to be best understood with bell curves and probabilities. Still, even while we acknowledge a degree of individual and contextual variability, there are some core guidelines and principles that we can keep in mind.
After an easy workout, allow 1-2 days to recover.
Hard workout = 2-3 days
Peak workout or race = 3-4 days
After an intense, one-day endurance event that felt like it destroyed you, it may take a week or more to fully recover.
Always 100-200g of carbs and 20-30g of protein within the first 1-2h after hard training or racing. It will jump start your recovery.
8-9h of sleep each night is great for recovery. Most of us don’t get enough sleep.
If you’re stressed, traveling, don’t eat well, or have trouble sleeping, then your recovery will be compromised and your recovery will take longer.
Mental and emotional stress can significantly reduce your ability to perform well and recover from physical stress. Even if you’re physically ready, stress, anxiety, or feelings of depression can significantly reduce your ability to perform at anything. But, when these things are affecting us, exercise is one of the things that can most help us mitigate these unpleasant experiences. I’d encourage us all to try to get in some light to moderate exercise and not feel bad that you feel unable or unmotivated to train hard at that moment in time.
The fitter you are the less recovery you will need.
During your normal training routines, you can learn how long it usually takes you to recover after harder workouts. You may also become better at assessing your sensations and readiness to train.
Monitoring your resting heart rate and heart rate variability can give you extra input on your recovery and ability to train well again. They don’t tell the whole story, but there is useful correlation.
Similarly, if in training you see normal power numbers but low see low heart-rate numbers, this can be a sign that you are fit enough and recovered enough to do some good training today, but the lack of a responsive heart rate can be a sign that you should plan an extra day or two of recovery after today’s session. For me, I would still do the session if the power comes easily, but I’ll know that I want to take one more easy day after today’s session.
Don’t worry. Anyone can get this wrong. Please don’t feel bad. Try to make wise adjustments when you notice that you’re getting off course.
Ultimately these are guidelines, and you should know that you are recovered when you are able to train again and perform at your normal level without unusually high levels of fatigue. Listen to your body. If you try training hard, but feel terrible when you start, it’s okay to back off and give it another day or two.
For us to get fitter and grow as athletes we must continually create training stresses and repeatedly recover from them. It’s in these cycles of balanced stress and recovery that we get better. I think we all understand this and that’s where we sometimes become driven to train harder and more frequently. But if we jump back into hard training too quickly, then we may not get the full benefit of the training we’ve done. On the other hand, if we regularly give ourselves more time to recover than we need, then we may be missing out on an opportunity to train and keep moving forward. In an ideal world, it would be great to know exactly how long we need to recover from any specific ride or race. As much as our brains enjoy simple, clear-cut, easy answers, our bodies are usually not so simple. So, we must be attentive to our sensations and mindful of our training and recovery practices.
Training stress and the recovery needed to adapt to it are multi-variable. Fortunately our brains have evolved to be pretty good at letting us know how we feel (most of the time), and can help us know how we are doing at a given point in our training. If you feel recovered and can go out and perform, then you are usually pretty well recovered. If you try to train but feel tired and incapable of your normal level of performance, take another easy day or two before hitting it hard again.
If you really are tired, then your desire to train and feel good can’t override your brain and body’s experience of fatigue and make you perform. As motivated endurance athletes we can convince ourselves to keep pushing, but it’s good to be self aware and notice when our desire to train has led us to push when we should take it easy.
Above I suggested that 1-2 days is good recovery from a moderate workout, 2-3 days for a hard workout, and maybe 3-4 days for a peak workout or race. That’s generally a good guideline, and you can try to follow this in your normal training routines. If you feel that you are recovering more quickly than this, then it may be that you could increase the difficulty of your workouts if you are trying to train for a peak in your season. Or, if you are early in the season and building up for a long term goal, then you may choose to increase the frequency of your workouts. But, no matter what the situation, if you feel like you’re getting more and more tired from week to week, then you should add more recovery to the mix. This may mean one more easy day each week, one more day off, or an easy week before returning to your normal routine.
As you get fitter, what qualifies as a hard workout will change. Likewise, how long it takes to recover can change, even for what seems to be a similar demand on your body. For example, doing the Leadville 100 in 9 hours may feel like it nearly killed you one year and take more than 3 weeks to recover from it. But the next year with better training, you may feel fine just 1-2 weeks later after just a few easy 1-2h rides. You may have been pushing very hard both years, but the higher level of fitness carried you to a faster time and much faster recovery.
Or, on the other hand, if 2-3 years ago you were training 12-15 hours a week and racing every other weekend, then you may find that you need more time to recover now from the same workouts because your personal situation has changed and you’re currently only training 6-8 hours a week. Try not to get too attached to an idea that you have about how fit you have been in the past or what training you used to do. Try to pay attention to how your body feels now and what the current situation is really like for your body.
Listen to your body. Practice self awareness and good recovery habits in training. Day to day and week to week, the more you develop skill at recovering well and listening to your body, the better you will be able to tell how much recovery you need at any given time.
And, finally, if you’re having trouble knowing how well recovered you are, one classic piece of advice I still remember from my early learning about endurance sports training comes from Better Training for Distance Runners. David Martin and Peter Coe trained many of the world’s top middle and long distance runners for decades. They suggest taking some days easy and then going out to perform one of your favorite benchmark workouts. In my own formulation, this could be your favorite threshold workout on a familiar climb with a pretty standardized warm-up routine. Or, it could be a time trial on a favorite climb… Whatever it is for you, it should be a workout that usually excites you and has some pretty objective measures of success (e.g. pace on a run or power/time on a climb). Go out, warm-up thoroughly, and give it a go. If your feelings of lackluster performance melt away and you enjoy doing a very solid session, then you are probably doing fine. If you go out and can’t get into your workout, suffer through the first few minutes, and hate the way you feel, then call it off, take it easy, and give yourself more time to recover.
Bullet points for pacing a 100 mile gravel or mountain bike race, and you don’t want to read the full article:
rest, eat, and drink on the descents
target 3-5 kcal per hour per kg of body weight
target .5-1.5 bottles per hour (depending on how much you’ll sweat)
target 55-65% of FTP on the flats
target 70-75% of FTP on gradual climbs
target 80-90% of FTP on steeper intermediate climbs
go as hard as FTP on short, steep climbs, but realize that you are burning through glycogen very quickly so your fuel for this is very limited (try to keep time at or above FTP below 20-30m for the whole ride)
relax and breathe as comfortably as you can, no matter what intensity you are riding
keep your HR and effort level mostly in high-endurance or tempo territory
try to stay calm and keep your HR from getting into threshold territory as much as possible
don’t get excited and hammer when you’re going fast, it won’t save you as much time as hammering when you’re going slower uphill
stay with one or more riders to get a draft and stay motivated whenever possible, but don’t let other people dictate your pace (i.e. don’t hold way back when you’re clearly in much better shape, and don’t go deep to stick with a group that is much fitter/faster than you)
keep things under control for the first 1/3, keep it steady the middle 1/3, and dig deep the last 1/3 of the ride
Okay, now for the real article:
I’ve always really loved going deep on long training rides and in long races. It’s really satisfying to feel like I’ve emptied the tank and done a good performance, wringing out every last bit of glycogen from my legs. As an athlete that is much more aerobically gifted and not great on the anaerobic end of things, this has also been an area where I’ve excelled relative to other athletes.
Some of my favorite memories in training and racing are from doing epic long rides with a lot of threshold climbing efforts up Mt Diablo or through the Sierra Nevada mountains. I’ve also been fortunate enough to be able to race the Tour of the Gila, the Tour of Utah, the Cascade Classic, Mt Hood Classic, Tour of California, Leadville, Lost and Found, and the Grinduro for probably 100 race days of 4–6 hours with long climbs and huge amounts of work done. Many of those days were over 5000 kj for me. I love it! Those days are my favorites.
In any case, aside from being fit going into those events with a lot of miles and high-aerobic workouts at and above threshold, what can you do to make the most of what your body is capable of on the big day? How do you pace a big ride like the Lost and Found, Belgian Waffle Ride, or a mountain stage in a big race? How do you fuel for it before and during?
Well, to give you a very short summary for nutrition:
eat 100-200g of extra carbs the last few days before the event
eat an extra 100-200g of carbs your last meal or two the day before the event
have a light breakfast so that you’re comfortable going into it
take in a little extra salt so that you can absorb and retain water and start the event fully hydrated
start drinking and eating early and keep it regular during the event
drink anywhere from .5-1.5 bottles per hour depending on heat and intensity
take electrolytes in your drink and/or food, more if it’s warm
take 200-300 kcal of mostly carbs per hour during the event, starting 20-40m into the event (less than that and you may suffer later, more than that and you will probably have a hard time absorbing all of the fuel)
keep it comfortable as much as you can, but keep it steady
try to keep your HR below threshold territory as much as possible
try to keep your power below threshold as much as possible, except for short efforts when you need to
mostly keep your HR at a high-endurance or low-tempo range
keep your power as high as you can without feeling like you’re suffering, which will be mostly high-endurance or tempo intensities (i.e. 65-80% of threshold most of the time)
go a little harder on the climbs, go a little easier on descents
try to stay in a group whenever you can get a draft
if it’s road racing, then do everything that you need to do to be in the frontmost group possible when things get hard
To go into a little more detail, there’s a lot of factors that go into exactly what the right plan is for you and for the event, but I’ll offer a few thoughts, and hopefully if your training has been good going into the event, you should know your body pretty well. Aside from actually getting fitter, one huge benefit of training is that you can practice everything from pacing and nutrition to becoming more familiar with what food and drink works well for you and how much… Your biggest asset as an athlete is self awareness of your mind and body, and knowing how to work with them both to get the most out of your body when you want to.
Before you get to the start line of your big event, clearly you need to train, but you should also be practicing what kind of hydration and nutrition strategies you want to implement on race day. This way you will know whether you want to drink Nuun or a high calorie drink mix, you’ll know whether you like gels or not, and what kind of solid foods work well for you. In general, you don’t always want to be training with a high calorie intake, because sometimes you want to finish your training session pretty depleted so that you create the biggest endurance stress that you can for your body. But, sometimes you may want to do more intensity during your longer training sessions or you want to practice your race-day nutrition strategies, in which case you should see how much you can comfortably take in during your training so that you know what will work on race day. Most people can easily handle 200 kcal per hour and usually up to 300 kcal. Some people can handle more, up to 350 or 400 kcal, but you should try that out in training first and see how much you can take and from what sources.
Likewise, most people can handle about a bottle an hour during warmer conditions when you’re sweating a lot. Sometimes if you’re doing an event in cooler conditions you may not need that much fluid, but sometimes if it’s warmer and you are sweating a lot, you may be losing a lot more water than that as you sweat. So, depending on the conditions on race day, you want to be able to take in water, electrolytes, and calories in quantities that help you stay hydrated, keep your nervous system functioning properly, and keep providing as much fuel as you can handle to keep pushing as hard as you can through the finish line. As you sweat you lose sodium. The amount varies from person to person, but it can be quite a lot, so much so that you can’t keep up with the salt losses. So, it’s good to have electrolytes in your drink mix or to have some salt in your foods along the way. The main electrolyte that you should care about is sodium, because it’s the main one that is lost in sweat. There are also small amounts of potassium, calcium, and magnesium lost in sweat but they are less of an immediate concern for your nervous system function. If you sweat a lot and drink a lot of fluids but don’t take in enough sodium, then your nervous system will have a hard time conducting nerve signals effectively. In extreme cases this can be life threatening, but if you take in a few hundred mg of sodium with each bottle, you should be okay. You may find that you need more. It’s hard to gauge exactly how much salt you lose and how much you should take per bottle when you’re training and racing unless you go to a lab and get your sweat tested, but in general, many people don’t take enough.
So, in moderate conditions, you may try to get a bottle of mix or electrolyte mix per hour plus 1-2 gels and a bar of some sort. If you have drink mix and get 100-200 kcal per bottle, then maybe you can do 1 gel or 1 bar per hour. if you have Nuun or Gu electrolyte tablets in your bottles and get salt but no calories, then you may want 2 gels and a bar or some other solid food. If it’s cool, then you may get .5-1 bottle per hour. If it’s hot out, you’ll probably expect to take at least 1 bottle per hour. The more you drink, the more you will want to get some extra salt in your bottles or in your food. So, you may consider taking a tube of electrolyte tablets with you on race day so that even if you only get water, you can add some electrolytes along the way. Most food products have some salt, but not that much, so you’ll probably want to take in more than what you have in your food unless you specifically take foods that have a lot of sodium (say, 10% per serving).
On pacing, power, HR, and perceived effort are all very useful for gauging your effort. If you have all three sources of data, then don’t pay attention only to one or two of them, take them all into account when you’re pacing the event.
With power and HR, you should know what kind of power you can sustain for your longest training sessions. If you go into an event fresh and focused on doing a maximal effort, then you should be able to sustain more power than you would in training. Likewise, you can probably keep a higher HR by a good margin over your normal training. Most of your training sessions probably include some lower intensity riding, so your average will be much higher on race day, but you may also have some hard intervals integrated into your longer sessions. If you’re doing hard climbing efforts throughout your longer rides, then of course you will have to take it a little easier between those efforts, and it may be great for your fitness but will lower your average power. Still, you should have a good idea. Likewise with your perceived effort. For a long event you are probably not going to go as hard as you can at any given moment during the event, but you will probably have your foot on the gas the whole time, and will probably finish the day feeling wrecked. So you’ll want your effort level to be moderately elevated the whole time so that you have a slow burn into oblivion over the course of the event. Of course, road racing style events may require something different, but if you’re doing something like Leadville or the Lost and Found, you have a lot of control over your pacing and effort throughout the event and you should be doing what will work well for your body and not what other riders are doing around you.
To provide an example, I’ve done the Everest Challenge multiple times throughout my career. It hasn’t been held the last few years, but if you haven’t heard of it, it’s basically like doing the Death Ride back-to-back on Saturday and Sunday. Both days have about 15k feet of climbing, and for me it would take about 11 hours to complete both days. Plus it took place at elevation from 4,000-10,000 feet in the Eastern Sierras of California, near Bishop and Mammoth Lakes. It’s amazing!
Anyway, on a course like that or most courses where it’s not very punchy and there aren’t a lot of technical sections where you cannot pedal, I would think about trying to do the highest average power possible throughout the ride, pushing the pace on the climbs, but keeping it well under your threshold power/intensity, and recovering as much as possible on the descents.
From experience, I know about what my average power is for many of my long training rides. I also know what kind of power I can sustain on long climbs when I’m fresh and when I’m tired. Generally, I can average about 55-60% of my threshold power for long rides without feeling wrecked. I can average 65-70% if I really feel like I’m pushing. If I’m fresh and I want to murder myself on my ride, I can average about 75% of threshold for a 4 hour ride, but only if I’m fresh, motivated, and willing to suffer.
On a 40-60m climb, almost by definition, I can do my threshold power or a little more if I’m really going for it on, say, a 40-45m climb… If I’m tired at the end of a long ride, I can still do 75-80% of that on intermediate climbs and feel fine. I can do 85-90% of that power, but I’ll really feel like I’m pushing hard.
So, I know I can’t average 75% of my threshold for a 7 hour endurance gravel or mountain bike event, especially if it’s at altitude. But, I can probably do that on all of the climbs. This is usually about how I’ve paced the climbs at the Everest Challenge, targeting at least 75% of threshold on most of the climbs, but usually less than 80%. I know that I can easily keep up 60-65% of threshold on the flats and still be okay late in the ride, but more than that and I won’t pick up much time, but I will see a big increase in effort. And, on the descents, I’ll pedal as little as possible, eat, and drink. If it’s a gradual descent and I’m going less than 30-35 mph, I’ll pedal some, but won’t get excited and go hard for no reason. If you’re already going 35 mph or 55 kph, then going hard won’t help you go that much faster because you have so much drag at high speeds that going from 35 mph to 40 mph takes a lot of effort and only saves you a few seconds here and there. Whereas, if you’re going slower on a climb or on flat ground, going harder will save you a lot more time.
You can glance back at that summary of bullet points at the top of the article to get a handle on some safe estimates for most athletes. If you have done great training for your event, then you may be able to ride at a slightly higher percentage of your threshold during an endurance event. If your preparation has been less than ideal for whatever reason, then that’s okay. Everyone is in the same boat, and everyone has to keep going for a long time to get through the event, but you’ll just have to be very self aware and keep your targets reasonable for where you’re at in your progress as an athlete. And, of course, as you get through the event you can always modulate your effort level to match how you’re body is feeling. Ideally you can get to the finish line feeling like you left it all out there, but know that you didn’t totally crumble until you’re rolling across the finish line!