It is easy to treat recovery as whatever happens when you are not training. A better approach is to plan it with the same care as your rides.

Three recovery habits

• Protect your sleep. Aim for a consistent bedtime and a calm wind-down routine.

• Move gently. Short mobility sessions or walks keep you loose without adding fatigue.

• Plan rest days. Put them in your calendar so they do not get pushed aside.

Notice how you feel from day to day. Persistent tiredness, low motivation or heavy legs are signals to ease off, not push harder.

When recovery becomes routine, training feels better and progress becomes more consistent.