{"id":6778,"date":"2024-06-21T18:00:44","date_gmt":"2024-06-21T16:00:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=6778"},"modified":"2024-06-21T18:00:44","modified_gmt":"2024-06-21T16:00:44","slug":"how-to-deal-with-missed-training-sessions","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2024\/06\/21\/how-to-deal-with-missed-training-sessions\/","title":{"rendered":"How to Deal with Missed Training Sessions"},"content":{"rendered":"

Missing training can feel bad, especially when you\u2019re following a structured plan and you\u2019re motivated by a race coming up. There\u2019s good news and bad news if this had happened to you. The good news is that you lose fitness a lot slower than you think. The bad news is that it also takes time to build fitness back. One great session is never going to be the same as a full week of training. Let\u2019s take a closer look at how to best deal with missed training depending on how much time you were off the bike.<\/strong><\/p>\n

<\/p>\n

Missing 1-2 training sessions<\/strong><\/h2>\n

Fitness has a lot of staying power. You can miss up to a week of training before there will be any meaningful loss of performance. But it\u2019s still a week where you\u2019re not improving, so you don\u2019t want to completely disregard missed training, even if you miss only a few sessions.<\/p>\n

To make the right decision about how to approach one or two missed training rides, you have to consider the reason why you missed them. If it was caused by a scheduling conflict, weekend getaway or something similar that doesn\u2019t place extra stress on you, proceed with your training like nothing happened. The break in training will serve as the extra recovery<\/a> that can make your next session that much better.<\/p>\n

Things are a bit different if you miss those training sessions for high-stress reasons. If you\u2019re forced to stay up late working, if you care for a sick family member or if you experience unexpected travel delays, the extra stress demands that you take it easy when going back to training. It\u2019s best to reduce the length or intensity of your next few sessions. This will allow you to get back in the saddle right away but it will give your body time to adjust.<\/p>\n

\"A<\/a>
Missing training can feel bad, especially when you\u2019re following a structured plan and you\u2019re motivated by a race coming up. \u00a9 Profimedia<\/figcaption><\/figure>\n

Missing a week of training<\/strong><\/h2>\n

When you know you\u2019re going to miss a week of training for some reason, it\u2019s best to think of it as a long rest period that you can incorporate into your training plan.<\/a> You can do this in two ways depending on what type of athlete you are.<\/p>\n

If you\u2019re someone who gets anxious when unable to train, it\u2019s best to plan high-workload days in the week leading up to missed training. This preloading will make you feel better as you know you worked extra hard and the extra rest is much needed.<\/p>\n

If you\u2019re someone who likes a break and always feels more motivated to jump into training afterwards, you should plan for a harder training load in the weeks following your missed training. Try to take 50-75% of the missed training load and spread it onto the planned training sessions over the span of 3-4 weeks. It\u2019s better to increase the duration of several rides by 30 minutes rather than doubling a single ride to try and catch up quickly.<\/p>\n

Missing more than a week<\/strong><\/h2>\n

As unfortunate as it is, there are times when a cyclist is forced to miss two weeks or even more due to injury, illness, work or other unexpected circumstances. This is when it gets really tricky because every long period of missed training is unique and requires an individualised approach to getting back. You are very likely going to need to reduce duration and intensity but how quickly you can start increasing it back up depends on a lot of factors. If you have the ability, try to work with a coach, their experience can save you a lot of time and pain.<\/p>\n

If you\u2019re on your own, you have to mainly focus on being patient. Getting back to a full training load can take anywhere between a few days and two weeks. You have to be really honest with how you feel, especially after an illness or injury, rushing will only set you back further.<\/p>\n","protected":false},"excerpt":{"rendered":"

Missing training can feel bad, especially when you\u2019re following a structured plan and you\u2019re motivated by a race coming up. 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