Two of my go-to Friday stretches to prep for the weekend: spinal twists to unlock rotation and pecs, and foam roller angels to open up the chest and restore posture. Active recovery isn’t flashy—but it makes everything else better.
Weekend Readiness: How I Prepare for Active Saturdays and Sundays
My weekends are packed with the kind of movement I love—long climbing sessions, hard bike rides, and long jogs with a coffee stop along the way. But to make the most of those days, I’ve had to change how I approach Fridays. Instead of pushing through, I prepare. Instead of squeezing in another tough session, I recover with intention. This is what my Weekend Readiness routine looks like—and why it’s been a game-changer for my performance and longevity.
My Friday Recovery Routine
- Zone 1 cardio (30 minutes): Easy effort—enough to move, not enough to tax.
- Mobility and yoga (30+ minutes): I target problem areas, stay in positions longer, and focus on breath and letting go. This has become a powerful form of recovery and meditation.
- Visualization: I mentally rehearse the crux of a climb or a specially tough section of a mobile ride that’s been giving me trouble, picturing myself committing to the move.
- Healthy meal prep: I cook something nourishing and avoid anything that’ll compromise my sleep.
- Foam rolling and stretching before bed: Especially on key trouble spots. This helps me sleep deeper and wake up ready.
A Different Kind of Friday Night
There was a time when Friday nights meant staying out late and pushing hard the next morning. But these days, I value feeling strong, sharp, and present more than nostalgia. Recovery isn’t taking a step back—it’s a strategic step forward.
Your Recovery, Your Way
Recovery doesn’t have to be complicated. It just has to be consistent. Whether you stretch for 10 minutes or take a full hour, the key is creating space for your body to reset. If you want to perform well and feel good all weekend, build recovery into your schedule—not as an afterthought, but as preparation.
Got a Friday routine that works for you? I’d love to hear it. Recovery looks different for everyone—and sharing ideas helps us all train smarter.