Some conflicting priorities
1. Getting over illness/lay off – it’s longer rides that suppress the immune system more (I’m currently getting back after a 6 week complete layoff due to viral illness). Also you need to be very careful not to injure yourself with the sudden increase from nothing for a while.
To enjoy your holiday you need to be able to ride. With intelligent training you can gain some confidence in your fitness, gain a bit of fitness and still not risk everything through injury/relapse
Week 1 – some gentle pootles on the bike you’re taking interspersed with a couple of interval sessions where you establish the level of effort you can do for a full session. Depending on how you feel a longer cross country ride.
Week 2 – two quality interval sessions, a longer XC ride and depending on how you feel.
Week 3 – two very high quality interval sessions ending the last one completely spent and a couple of longer XC rides if you can without injury or feeling ill. The key here is that you haven’t overdone it in week 1 and 2 and arrive at week 3 building fatigue but able to do a really high quality week that leaves you feeling really fatigued.
Week 4 – low load – do 1 rep of each of your 2 interval sessions and a bike fettling pootle. You’re done – enjoy the holiday