The good news is that although you might not have the budget for professional advice, there are many popular sporting apps like Training Peaks and Strava which include training programs as part of their annual subscription. And if you look around you’ll generally see a pattern across most, if not all, of these training programs: they comprise of a rotation of hard days, moderate days, and rest days. I urge you to stick to a program which has at least one rest day per week. Why is that important? Read my previous blog to find out.

Next, we move on to post-workout nutrition.

This important step to recovery is a complete blind spot to many. The reality, however, is that training can cause severe depletion of both fluid and stored energy reserves. A typical endurance session will deplete athletes of around 2-3% of their fluid volume because very few are disciplined enough or even able to drink enough to prevent it.

Various studies have demonstrated that there is a window of opportunity after a session during which consumed nutrients will replenish those that were used. The window is about 30 minutes.  Because this window may close by the time you shower, upload your Garmin file and put your kit in the wash, getting nutrients on board must become your priority.

The most efficient way to replenish fluid and glycogen (stored carbohydrate), and to spare the muscle tissue that would otherwise be cannibalised to make glycogen - is to consume a smoothie or shake containing both proteins and carbohydrates.  A standard WPI powder, one banana and water, milk or almond milk will do the trick. Having said that, I used to ride with a former tri champion who swore that two Coronas was all you needed (don’t try this after a weekday morning session)!