What A Week In Mallorca Taught Me About Fitness, Recovery, And Performance

The Climb (#171)

I’d been looking forward to this trip for a while.

After going back to Mallorca last year for the first time in four years, I couldn’t wait to get back again. The roads, the climbs, the atmosphere… it’s hard to beat.

Leading into it, things were going well.

I’d just come off an eight-week training block with my Cycle Lean group. My FTP had gone up by around 20–30 watts, and I was feeling strong. The plan was simple. Go out there, ride well, maybe even push for a few personal bests.

But life had other plans.

When Things Don’t Go To Plan

Towards the end of that training block, things started to stack up.

More clients, more work, big personal commitments.

And eventually, it caught up with me.

I got ill. Shingles.

At the time, I didn’t realise what it was, so I kept training through it. Looking back, that was probably the worst thing I could have done. It led to three to four weeks of enforced rest with no structured training at all.

By the time Mallorca came around, I’d gone from feeling in peak condition to doing just 40–60 miles of easy Zone 2 riding.

So my mindset had to change.

Instead of going out there chasing numbers, I had to go out there and see what was possible day by day.

The First Few Days: Resetting Expectations

We started easy.

A short 30-mile spin just to get the legs moving and check the bikes. Then a longer ride the next day that turned into a bit of a battle with the weather. Forty miles, heavy rain, but flat and steady.

The following day ended up being a write-off because of the weather, which forced us to rest.

Looking back, that was probably one of the best things that could have happened.

Because after those first couple of rides, I could feel my confidence coming back. The legs were there. Not perfect, but definitely not gone.

The Big Day: What Fitness Really Means

Midweek, we went out for the biggest ride.

Eighty-two miles. Soller. Puig Major.

Two of my favourite climbs on the island.

This was the day I was most curious about. Not whether I could smash it, but whether I could handle it.

So I paced it properly. Fuelled well. Stayed controlled.

And what I realised quite quickly was this.

Fitness doesn’t disappear as quickly as people think.

Even after a few weeks off, the base was still there. I wasn’t flying, but I was steady. Comfortable. In control.

When I got back and looked at the numbers, I was only about a minute off some of my best times from eight years ago.

Eight years older. More responsibilities. Less time to train.

That told me everything I needed to know.

What Actually Made The Difference

It wasn’t about pushing harder.

It was about managing everything around the riding.

Sleep was probably the biggest one.

We weren’t setting alarms. Going to bed when we were tired. Waking up naturally. Getting eight to nine hours most nights.

That alone made a huge difference.

Nutrition was dialled in as well.

Regular meals, good fuelling on the bike, never starting a ride under-fuelled. I never had that dip where you feel like you’re hanging on.

And because of that, every ride felt consistent.

Managing The Week Like An Athlete (Not A Tourist)

After that big ride, we didn’t try to back it up with another big effort.

We adjusted.

A solid ride up Coll de Femenia. Then a flatter day out to Santa Magdalena. Nothing crazy. Just enough to keep things moving.

We even decided to skip Sa Calobra this year.

In the past, I would have done it just to tick the box.

But this time, it didn’t make sense. Busy roads, unnecessary stress, and it didn’t align with what we wanted from the week.

That was probably one of the biggest mindset shifts.

Not riding for the sake of it.

Riding with intention.

The Lesson Most Cyclists Need To Hear

A lot of people go on cycling holidays and try to prove how fit they are.

They ride hard every day. Skip recovery. Ignore fatigue.

And by day four or five, they’re hanging on.

This week reminded me that you get more out of it by doing the opposite.

Pace your efforts. Respect recovery. Fuel properly.

That’s how you actually enjoy the riding and perform well across the whole week.

One Thing I’d Do Better Next Time

If there’s one thing I’d improve, it’s recovery work off the bike.

I did a bit of mobility while I was there, but not enough.

With that amount of riding, your hips tighten, your lower back starts to feel it, and it builds up over the week.

Even just 10 minutes after each ride would have made a noticeable difference.

It’s one of those small things that most people skip, but it adds up quickly.

What This Reinforced For Me As A Coach

This week summed up exactly how I coach my clients.

You don’t need perfect conditions to perform well.

You need:

Good structure
Good fuelling
Good recovery

When those are in place, your fitness shows up when it matters.

Even after illness. Even after time off.

Final Thought

If you’re feeling like your fitness has dropped off after a setback, this is worth remembering.

It’s probably not as bad as you think.

Focus on getting the basics right again.

Sleep. Nutrition. Consistency.

The fitness comes back quicker than you expect.

And if Mallorca is on your list, I’d 100% recommend it.

I am even looking at putting together a Cycle Lean Mallorca trip in the future.

So if that’s something you’d be interested in, keep an eye out or let me know.

It’s one of the best places you can ride.

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Collective: Personalised 1:1 Coaching for Cyclists Who Want to Drop 6–12 kg and Add Up To 60 Watts of FTP While Riding 6-8 hours a Week!
2. The Cycle Lean Blueprint: The science-backed 12-week blueprint to cycle leaner, climb stronger, and become the most resilient version of yourself.

I am an ambassador for:

Awesome Supplements: Award Winning Supplements — Our plant-based awesome protein powder is 100% UK-made with low-sugar, gluten & dairy-free.

The best protein powder I have ever tasted.

Get 10% off any product/ every time you make a purchase when using my code: DAMERELL10 at Awesome Supplements.