Our expert says:
Unfortunately, you have to pay your dues and just work slowly back to where you were. It will come, and so don't get frustrated, but it's tough. You just have to change your expectations around the training so that you don't try to do what you were doing at your peak. It will probably take you 6 to 8 weeks of easier training to get back there, so just enjoy the easier work. If you used to ride for 90 minutes, now you need to drop down to 45 min and then work back up.
If you used to average 30km/h, now you need to aim for 26km/h and just be patient. As I say, the progress will come, but if you force it and you're not ready, then you'll end up injuriing yourself.
One tactic that usually works is to find other people to train with, people who are slightly below the level you used to be at.
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