Life happens. Whether it’s due to illness, injury, work deadlines, caring responsibilities, or simply feeling unmotivated, most of us have had to skip a training session or two. But how much does it really affect your progress? And how can you get back on track without overdoing it? If you’re using one of the British Cycling Training Plans, here’s how to navigate those bumps in the road and keep moving forward.
Missing one session
Skipped one ride? Don’t sweat it! Missing the occasional session won’t derail your fitness. You might feel a little restless or notice a dip in mood - that’s just your body missing its usual dose of exercise-induced feel-good hormones. Recognise these feelings for what they are: temporary and manageable. Use them as a cue to reflect on your plan and ensure its balanced for both challenge and recovery.
It is important that missing sessions does not become a habit and that, the majority of the time, you train consistently and hit the targets that your training plan prescribes.
Missing 1 – 2 days
After a few days without training, your body will start minor physiological adjustments, like relying slightly more on carbohydrates than fat for energy. The good news? These changes are minimal. Stick to your plan without drastic alterations, unless you’ve skipped most of your sessions that week - in which case, repeating that week might be a smart move.
Missing 1 – 2 full weeks
Now, we’re talking about measurable changes, like reduced blood volume and a slight drop in VO2 max (your ability to deliver oxygen efficiently). When you’re ready to return, ease back in with the last recovery week from your training plan. This softer restart helps your body adapt smoothly.
Beyond two weeks
Longer breaks can lead to more noticeable performance drops, especially for high-intensity efforts. However, endurance levels decline more gradually. Decide whether to step down to an easier plan or revisit your last recovery week. For extended gaps, a consultation with a qualified coach can be invaluable.
Tips to make the most of your restart
Listen to your body - Monitor how you feel during your first few sessions back. Feeling fatigued or sluggish? Adjust intensity or rest further.
Mix it up - Use indoor training, cross-training, or lighter rides to stay engaged without overloading.
Celebrate small wins - Every ride is progress. Stay positive and focus on consistency over perfection.
Cycling is a journey, not a sprint. Missing sessions is part of the process - it’s how you recover and adapt that counts. For personalised guidance, consider reaching out to a Level 3 British Cycling Coach who can help you craft a comeback plan tailored to your goals
