8-Week Return-to-Riding Plan: Get Your Legs Back Without Wrecking Yourself
For riders returning after injury, illness, life interruption, or an extended break of any length. The primary risk when coming back is doing too much too soon — fitness returns faster than connective tissue recovers, and this plan accounts for that gap. Three sessions per week, almost exclusively easy, with a deliberate recovery week in week 4. By week 8 you will have rebuilt the habit and the base to roll straight into any standard beginner or intermediate plan.