{"id":199166,"date":"2025-07-22T15:43:03","date_gmt":"2025-07-22T15:43:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=199166"},"modified":"2025-07-22T15:43:03","modified_gmt":"2025-07-22T15:43:03","slug":"design-your-own-tour-stage-4-the-rest-day","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2025\/07\/22\/design-your-own-tour-stage-4-the-rest-day\/","title":{"rendered":"Design Your Own Tour \u2013 Stage 4: The Rest Day"},"content":{"rendered":"

What do the pros at the Tour de France do on a rest day, and how can you best copy them? This article will show you how to create a true recovery day, whether you\u2019re a data nerd or a couch cruiser.<\/strong><\/p>\n

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What makes a rest day?<\/strong><\/h2>\n

Even the world\u2019s best riders need time to recover, and that\u2019s exactly why every Tour de France includes two rest days. The pros won\u2019t be completely off the bike, but it\u2019s a vital pause in the action. Most will spin their legs for an hour, eat clean, get massages, and focus on recovery strategies that help them handle the stages to come. Here\u2019s what a typical rest day looks like.<\/p>\n

Distance:<\/strong> 40\u201350\u202fkm<\/p>\n

Elevation:<\/strong> Minimal<\/p>\n

Experience:<\/strong> This day is about active recovery. It includes light riding to spin out the tired legs, a massage, and maximising sleep and nutrition to absorb fatigue. Mentally, it offers a reset before upcoming key stages.<\/p>\n

How to design your own rest day?<\/strong><\/h2>\n

You don\u2019t need a team bus to recover like a pro \u2013 you just need to slow down with intention. Whether you choose to ride a little or not at all, the goal is to give your body and mind space to reset. And depending on your fitness level, recovery can take many different forms.<\/p>\n

Take the quiz to find out what type of cyclist you are<\/a> and see what the perfect \u201cperformance pause\u201d looks like for you.<\/p>\n

The Couch Cruiser<\/strong><\/h2>\n
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