Recently, I finished up a training block with teammate Jerry Dufour here in the mountains of WNC. He came up for a big week, but we quickly realized the magnitude of the snow we were predicted and had to go back to the drawing board to squeeze it in. With a mix of mountain and road riding, we managed to log about 19hrs (with strength) in about 4-5 days. 

The two charts above show my recovery score {left) and my daily strain (right) for the week of training. We pulled the plug on Sunday, as the 12"+ of snow came in so that marks the first day off the bike. As you can see, I had a slow trickle down in overall recovery and a little boost after that Sunday off. Here was that 4 days files and what our relative goal of each was:

Respiratory Rate (the number of breaths taken per minute) rose substantially from around ~14 to just sub 18 breaths. That's about 4 more breaths a minute, multiplied x 60 = ~240 more an hour. Definitely an interesting marker, indicating I was both requiring more O2 while omitting more Co2 and potentially not absorbing/accepting O2 like normal. Also, resting heart rate (RHR) tracked equally.

All of this is just to provide a little insight and share my experience with it. I'm now on the mend and watching the metrics climb back up. Again, I just utilize the WHOOP to reinforce where I feel I'm at with training and recovery, but in this case it was interesting to follow the indicators instead.

​I'll link a podcast below from WHOOP themselves on what they discovered through user input and a big database.

Since, I have eased back into training with a delicate approach the first handful of days. Essentially a neighborhood spin day 5 or 6 to 3hrs on the 8th day back. Let me know what you think and if you've had a similar experience in the comments below!

​BALANCE: there is often pressure to hone in on a single objective without compromise. It’s important to be flexible and keep variety in your plan to develop a good foundation. Try different  routes, terrain, and workouts. Then mix in events, fun group rides, and use cross-training/strength training to keep things dynamic. 

SKILLS: getting *physiologically* faster is pretty cut and dry and tends to be a relatively responsive experience. Skills, on the other hand, are what allow you to capitalize on that fitness and are all-too-often overlooked. Dedicate some time to them this season and be intentional with it; it may not feel like a training day, but the benefits can be instrumental in your ability to go fast.

RECOVERY: “train hard, recover harder”. Don’t be afraid to take it easy, spin, or just not ride! Recovery is what enables you to gain from all those days of work you put in. In fact, these are the days where those "blocks" get stacked up to build your fitness. Additionally, build in a time (2+ weeks ideally) where you can take your foot off the gas completely and reset. 

NUTRITION: fuel your workouts accordingly so that you can maximize the benefits from them. Don’t skimp on food/fuel when it you have a key workout, event, or etc. When off the bike, focus on really quality, balanced meals and eating to your needs: ie. don’t fall for stereotypes around what an athlete “should look like” or “can eat like”. Bottom line: STRONG IS FAST.