Cycling Fitness / Training Advice

You do need to reduce volume when raising intensity, so yes more rest, but not just rest. You also need to factor in time for active recovery when doing more intensive workouts (recovery rides, stretching sessions etc. should be less than 60 mins, ideally 35-45).

Harder intensity work not only requires longer recovery times, but also it can highlight and/or exacerbate any physiological problems or injuries.

This makes loads of sense. I havent done much low intensity outdoor rides for a while, as its the stormy season. I'll make sure my easy rides are recovery rides.

My rough weekly plan.

1x 90min 4-a-side touch rugby session - intensive running
1x 90min 5-a-side football - intensive running
1x longish run - easy running
2x turbo sessions - intensive cycling
1x longish cycle - easy cycling
1x gym work out - core strengh, and upper body maintainance.

I count the gym session as a leg rest day.

Longer endurance rides will bve possible soon, and will replace turbo time.

Started back on the trainer today after a couple of months of pretty much commute only cycling due to knee issues. The realisation of how much fitness I've lost so quickly is rather depressing, but I'm hoping it'll not take too long to find my legs again.

I renewed my Trainerroad subscription and did a low intensity session this evening, focusing on form and cadence.

http://www.trainerroad.com/cycling/rides/303714

A riveting post, I know. About as much fun as that turbo session.

Get some suffest vids. I really enjoy doing mine. Which is probably deeply twisted of me.