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I find when I injure myself or just lose motivation and fitness better to ease myself in slowly, doing 1-2hr of something never harder than sweet spot, preferably watching some racing on the TV a few times until I start feeling better.
Anything hard just demotivates myself more because the perceived lack of fitness, but normally it just takes a few rides to loose things up.
Netakure
Since having the hip flexor problems I have lost any energy for turbo sessions. Aerobic workouts are raising my heart rate higher than I’d expect and anything over ftp and I grind to a mental and physical halt.
I was just watching an old TrainerRoad podcast where they were talking about over training and suggested reduce intensity and volume and focus on mobility. Which would be fine except I am already doing an hour of yoga most days - very static/slow focusing on control, breathing and flexibility as I use bike for cardio.
Felt very sub par all week, even did a covid swab test which came back negative so at a bit of a loss as to what to do/change.
After hip flexor issues I did an ftp test (it had dropped) and have been doing base training. So the last few ftp tests have all shown a reduction in ftp.