Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out.

Whether you’re a gravel cyclist, mountain biker, or endurance athlete stacking big winter miles, this episode covers science-backed recovery strategies including sleep, nutrition, nervous system regulation, parasympathetic breathwork, mobility, and how to safely return to training intensity.

Learn how to calm your central nervous system, speed up recovery, prevent injury, and maintain motivation after demanding bike challenges, without losing the fitness you worked so hard to build.

In this episode, you’ll learn:

• Why recovery is where cycling fitness actually improves
• How the Rapha Festive 500 (and similar challenges) stress the nervous system
• Signs you need recovery vs. more training
• How parasympathetic breathwork accelerates recovery
• Simple breathing drills to calm the CNS after hard rides
• What to eat after a heavy training block
• How to structure recovery days without losing fitness
• When to safely reintroduce intensity
• Why mental recovery matters just as much as physical recovery

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: cycling recovery strategies, how to recover after hard cycling training, Rapha Festive 500 recovery, cyclist nervous system recovery, parasympathetic breathwork for athletes, winter cycling recovery, endurance cycling recovery tips, gravel cycling recovery, mountain bike recovery, CNS fatigue cycling