Training breaks you down. Recovery builds you back up stronger. Skip the second half and the first half is wasted. Watch: Returning To Training After Illness: A Coach's Guide. More on our YouTube channel. SleepThe best recovery tool there is, and it is free. Aim for 7 to 9 hours. Keep a regular bedtime, a cool dark room, and screens down before bed. If you are sleeping badly, train a bit less hard until it improves.Eat to recoverAfter hard sessions, have carbohydrate and around 20 to 30 g of protein within an hour or two.Eat enough overall. Under-fuelling slows recovery and adaptation. See how many carbs per hour when cycling?.Plant-based? Combine sources like beans, lentils, tofu, soy and grains to hit your protein needs across the day.Easy really means easyEasy rides should feel easy. Conversational, relaxed, zone 1 to 2. If every ride drifts into moderately hard, you never recover enough to make the hard days count. how to ride rollers or a gentle spin are perfect.Plan recovery inA lighter week every three or four weeks.At least one rest or very easy day each week.Extra recovery after races and big blocks. See how to structure your season.Signs you need more restResting heart rate higher than normal for several days.Heavy legs that do not lift on easy rides.Poor sleep, low mood, getting ill often.Power down while effort feels higher. See training by feel, heart rate or power.Coming back after illnessA general rule: if symptoms are only above the neck, such as a mild cold, easy riding may be fine. If they are below the neck, such as a fever, chest symptoms or aching muscles, rest completely until you are better. Then build back gradually over a few days. Watch the video above for our full guide, and if in doubt, check with a doctor.Active recovery20 to 45 minutes very easy spinning the day after a hard session.A walk, swim or mobility session.Gentle stretching or foam rolling, if you find it helps.Stress counts tooYour body does not separate training stress from work, family and sleep debt. In a hard week at work, train a little less. Your coach can only plan around it if you say.Want help with this?Want recovery planned as carefully as the hard sessions? We build this into riders' weeks all the time. Book a free 30-minute call or drop us a line.Read onHow many carbs per hour when cycling?How to structure your seasonTraining by feel, heart rate or powerSaddle up.