Can anyone please recommended a work out as a first back following a week off due to illness. I have had a cold and sore throat, I have taken a week off, although still dog walking, so not completely inactive. I have been following the 10 week introduction programme, on week 4 now. Just wondered if anyone has any suggestions, I don’t want to push too hard but also don’t want to slack. Cheers
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Getting Away with It
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Under similar circumstances, or when suffering from jet lag, I like to use Recharger.
As a session somewhere between recovery and a workout, it offers some training stimulus. It is also short enough, that it will not stress me out too much if I am not quite ready to start training again. If it goes well, I know I am ready to ramp up the effort.
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Thanks, thought about a recovery workout, but some good suggestions
Couchlandrian tendencies detected! Report to flogging station #743.2. I’d suggest Kitchen Sink, Violator, The Shovel, Nine Hammers…the list of possible ways to torture yourself is quite long 
Seriously though, welcome to the community! Glad you are on the mend!
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Welcome @Jason_Surridge! A recovery workout is perfect- lower intensity to get the blood flowing and heart pumping! Even if it feels easy- make sure to hydrate after and try to hold back on intensity for the next few days.
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I’ll second this or even something as simple as Recovery Spin. It has enough to get the fluids flowing without putting undue stress on the body. If you can do this, then try To Get To The Other Side or Getting Away With It. Both are designed to stress you but not crush you. If you can complete both of these, returning to your regular program is in order. If not, you might want to do a few of the inspiration rides.
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Thanks for the advice chaps, I did the Recharger programme and felt ok, I did go out for a tide tonight with a friend but we kept the intensity low, but as I live at the bottom of a valley in North Wales, it was all hills all the way. The programme has a rest day tomorrow so I might try the suggested work out on friday and see how I feel. It’s 9 hammers scheduled for Saturday so if it’s not too good on friday, I may look at a recovery ride for a few sessions. I haven’t been structured before ai it’s all new to me. Thanks again for the advice and your time everyone.
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Woah!!! 2 things. 1) I was totally joking about 9 Hammers (and my other ride recs too). These are all best done fresh and rested. 2) we are not all chaps 
well at least Dr. @coach.jinger.g isn’t.
Instead of 9H maybe go off schedule and look at Getting Away with It or The Way Out or To Get To The Other Side as Sir @jmckenzieKOS was suggesting. Cheers!
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Hi Glen, I did realise you were joking about 9 hammers, but it has featured in the programme for me on Saturday, coincidentally 
As far as the use of the term ‘chaps’ I tend to use it generically, as ‘Chapette’ I feel is clumsy, sorry if I caused any offence but I’m british and it’s fairly normal parlance for me. If you’re interested have a look at ‘The Chap’ magazine (they have social media sites) it may give some context. Cheers
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Just to add to the confusion, when I read that I first assumed it was some British colloquial expression, but then I realized it was only a typo.
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The Joy’s of dyslexia and auto correct
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It would be more fun if going “out for a tide” meant surfing in the Irish Sea. Awesome cross-training! But a typo is fine too.
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Yeh chaps I guess is like saying guys in North America. Tbh, I thought it was possible you thought it was men only so thanks for clarifying. I had no doubt at all that you meant no offence and I highly doubt any offence was taken.
It’s funny how so much gets missed in text hence my wondering whether you had scheduled 9 Hammers on my recommendation. I’d have felt horrible if you did then felt sick as a result (though that’s normally how I feel after 9 Hammers )
In any case check back in and let us know how you get on with it.
For now, I’m going for a tide
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@Glen.Coutts Bring the soap! My ‘tides’ tend to be in a shower since I’m hundreds of miles from any shore.
As to the comments made here, it looks like we have a winner and one is well on their way through recovery.
I followed your advice @jmckenzieKOS. Feeling okay on finishing the 1 1/2 hours of To get to the other side, today. I did Getting away with it yesterday and it felt okay. Added a little bit of yoga and it looks alright to get back on track next week. Thank you all for your help and advice😁
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You are welcome. It is very hard to judge when you should get back to serious Suffering, but too much too soon will only result in a setback.
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had a week off with a bug . A recovery ride seems a good idea , I have deleted my plan because it seems too big a step to continue with it until I have got my legs back. I looked at the ramp up plan which starts the cycling with half monty.Perhaps I need a full recovery ride week, followed by a prep week then see how I am going. The results of a HM will only be valid for a few days as I bounce back to better health.
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Listen to your body. If it’s saying to take a more gentle week before jumping back to full intensity suffering, do that. Maybe just pick some rides you like at intensities you like for a few days.
If you think you’ll jump back quickly, I’d skip the ramp up plan and preliminary HM and just reduce intensity for the first few plan rides until you’re back to form. If that doesn’t work, you can always stop, do HM, and start again.
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Had a stomach bug that kept me off the bike last week. Restarted with Recharger, the next day GCN Escalator and day three HM.
Luckily the numbers were the same as before (1% increase in FTP i.e. within the error margin) but seeing that I lost two kg in the week before, the W/kg have gone up by 4% 
Silver linings people!
Not sure if I recommend this as a training practice though.
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