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Hi all!

Jumping on here to ask a question about adjusting training plans following illness. At the start of the month I lost of week of training due to having a cold. After allowing a full recovery, which always seems excessive but I have learnt the importance of this from the books and podcasts, I am back to training and feeling great. After one week of full training since, my training plan suggests a recovery week (this is of course fixed as I am following the 20 week intro to ultra plan).

I am debating pushing back this recovery week by one week or two, in order to stack a couple of full weeks training before taking a down week. This seems logical as I have not accumulated much fatigue over the past several weeks from training. Conversely, it’s understandable that my body has only just recovered from a cold which is also a form of stress. What are the considerations you make when determining whether a recovery week can be moved within the training plan?

Appreciate any feedback on this topic, it is generally quite interesting as there is clearly a balance to be struck.

[Andy Reed]

Hi

If a week of training is missed, it’s a good idea to just bump the plan forward by a week, as these plans have well designed progressions built in. If you are fully recovered, feeling well and energy is good, my suggestion would just be to resume where you left off, but be careful to monitor how you are feeling. Watch your resting HR in the mornings, and RPE/HR during workouts and ensure that you are sticking to prescribed intensities. Ensure that your RPE calibrates well to what your watch is telling you. This will help you determine if you are back on track. If anything be a little extra cautious when coming back from illness, and if you don’t feel good, throw in a recovery week, or move back a week or two in the plan. It’s easy to stress about missing a whole week, but in fact, you will have lost very little fitness. Whilst it takes time to build a good aerobic base of fitness, it also takes time to lose it. It sounds to me like you managed this well, taking enough time off to ensure full recovery, and you’re now back feeling good, it seems. Hopefully this is helpful. If not clear, I’m happy to jump on a phone consult with you.

Andy

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