(and Why You’re Probably Ignoring One of Them)
A few weeks ago, I wrote a post about the importance of following a process to get the best out of your training, built around the principle of Consistency, Rhythm, and Progression.
So if you’ve ever been coached by me, you’ll know I often say that training gives you the potential for fitness, but recovery is where the magic happens. It’s during recovery that your body begins the physiological adaptation phase, enabling you to handle increasing training loads. In other words, getting fitter.
We talk a lot about effort: hard intervals, long rides, pushing your limits. But here’s the truth. Progress doesn’t happen during the training. It happens in the recovery phases. And to recover well, we need to understand that not all recovery is the same.
There are two distinct types of recovery, and both are vital if you want to improve, whether that means riding faster or being able to handle the kind of endurance challenges that most of you contacted me about in the first place. The two types are:
1. Structured Recovery: The Big Picture Reset
This is the kind of recovery we build into your plan, where we intentionally reduce your training load for a few days or a full week to shave off accumulated fatigue and give your body a chance to adapt.
You’ll typically see this in the form of:
- Recovery weeks every 3 to 4 weeks
- De-load periods during intense blocks
- Taper phases leading up to your event
These easier blocks allow your system to bounce back, consolidate fitness, and move you closer to peak form.
2. Acute Recovery: The Often-Ignored Secret Weapon
The second type, and let’s be honest, the one most people overlook, is acute recovery. This is the recovery you need after every session, whether it’s a hill repeat workout, a tempo ride, or a long (and generally competitive) club spin.
In today’s busy world, it’s easy to finish a ride, clean the bike, and dive straight into meetings, errands, or family duties. But neglect this kind of recovery, and it will catch up with you fast. You may not hit the goals of your next training session, and over time, that adds up.
To help you stay on track, there’s a four stage process I recommend. And if you know anything about how I coach, you’ll know that following the process is key. A haphazard approach might get you through the next ride, but it won’t help you improve. Even worse, it could leave you underperforming or burnt out.
The Four Stages of Acute Recovery
Recovery isn’t just downtime. It’s where the gains are made. Dr. Namrita Brooke gives us a brilliant framework to help structure it: The Four Rs, in the order you should approach them.
1. (Down) Regulate: Slow the System
Before you even think about food or fluids, it’s time to calm the nervous system. Spend 5 to 15 minutes post-ride helping your body shift from sympathetic (fight or flight) mode to parasympathetic (rest and digest) mode.
Try this:
- Gentle breathing drills
- Lying flat with feet elevated
- Guided relaxation or light stretching
This transition helps lower cortisol, the stress hormone that can blunt recovery and suppress the immune system.
2. Rehydrate: Replace What You Sweat Out
Sweat isn’t just water. It’s electrolytes, salts, and vital ingredients for circulation. You want to help oxygen and nutrients get where they’re needed most.
Consume 600 to 700ml (20 to 24 fl oz) of fluids for every pound of weight lost during exercise. Add electrolytes if the session was long or hot.
Side note, and I know what you’re thinking. Beer doesn’t count. Alcohol is a diuretic. It makes you pee more, and your body prioritises metabolising alcohol over muscle repair or glycogen replenishment. So if you reach for a beer before eating something proper, your recovery could be slightly blunted. Sorry for being a killjoy on that one.
3. Restock: Refuel the Tank
Within 30 to 60 minutes post-exercise, aim to replenish glycogen stores and kickstart recovery. A good rule of thumb is 1 to 1.2 grams of carbohydrate per kg of body weight. Ideally from good-quality sources. So maybe skip the doughnuts.
This matters because insulin-independent glucose uptake happens right after training. Miss that window, and you miss a key chance to restore energy.
Bonus tip: glucose goes to the liver first if depleted, then to muscle tissue. If the liver is full, it gets stored as fat. So timing and quality count.
4. Rebuild: Support Muscle Recovery
Now we’re talking protein, and timing matters. Aim for 20 to 40g of high-quality, leucine-rich protein as soon as possible.
Think milk, yoghurt, kefir, or a post-ride shake. The sooner you start, the more effective muscle protein synthesis will be.
This is where adaptation is forged. When your muscles rebuild, they come back stronger, more resilient, and better prepared for the next session.
The Recovery Checklist
✅ Calm your nervous system
✅ Rehydrate with fluids and electrolytes
✅ Replenish glycogen with timely carbs
✅ Rebuild with quality protein
Follow the Four Rs and you’re not just training. You’re adapting, absorbing, and becoming the kind of athlete who bounces back stronger every time.
Credit: The Four Rs are adapted from the work of Dr Namrita Brooke, a leading expert in exercise physiology and recovery science.