CoachingDIAGNOSIS

COMING BACK TO CYCLING AFTER TIME OFF

You used to ride. Life happened — injury, work, family, motivation loss. Now you want to get back. But your legs don't work like they used to, and you're not sure where to start.

THE SHORT ANSWER

Most often, this is because fitness loss is real — expect 50-80% of detraining after 3+ months off. The fix: start with 3 rides per week — consistency before intensity.

WHY THIS HAPPENS

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Fitness loss is real — expect 50-80% of detraining after 3+ months off

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Muscle memory helps but doesn't replace structured rebuilding

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The biggest risk is doing too much too soon

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Mental fitness matters — riding with people faster than your current level hurts motivation

WHAT TO DO ABOUT IT

Start with 3 rides per week

Consistency before intensity

Set a 12-week target

Structured comeback plan

Get your zones right

Test and recalculate from current fitness

Consider coaching

A coach manages the rebuild so you don't overdo it

FREE DIAGNOSTIC

Recalculate your zones

Or apply for coaching →

WHAT THE EXPERTS SAY

Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe; coach to Jan Frodeno

Lorang builds amateur plans backward from the goal, not from how fit the rider used to be. Coming back, the trap is training to your old numbers — the fix is to recalibrate zones to current fitness and rebuild the aerobic platform first. Consistency at an honest intensity beats trying to claw back the block you lost.

Hear it: Roglic's Coach Builds A Training Plan For Amateur Riders | Dan Lorang