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Old 03-08-07, 07:27 AM   #1
bring44
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Rest Days

It seems that whenever I take a rest day after 4 or 5 days of training, I suck the day after. For example, I did my normal training throughout the week and took a day off on Friday(easy spin around town/to class etc..) and did alright in the race on Saturday. I felt pretty weak during that race. Sunday, I felt great in the race. My legs felt strong and my lungs were on the same page. Monday, I do some hill work and once again felt pretty good. Took off Tuesday....
Wed. Felt like ass...

What could be wrong with my rest day strategy? I don't think one or two days off the bike should put a huge dent in the fitness I have built up.
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Old 03-08-07, 07:36 AM   #2
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Out of curiosity, do you do any recovery rides, or stretch at all?

You're not losing any fitness in 1-2 days off the bike.
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Old 03-08-07, 07:40 AM   #3
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I feel stiff after a day off. If I'm going to do intense work on Tuesdays, (Mondays are typically my day off), I make sure I get a good warm up in, stretching the warm up to include the specific zone I intend to work in. Lots of times I just find Thursday/Friday are my best workouts.

My schedule right now is usually something like:
Sun: Long ride and/or group ride, all zones
Mon: Off
Tues: L4 focus
Wed: L1-2
Thur: L2
Fri: L5 or easy spin
Sat: Easy spin or L5

(edited to add I use Stern zones, not Coggan, so my L1 days are Coggan L2, L2 days are more like L3 in Coggan terms, others are similar enough )
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Old 03-08-07, 08:39 AM   #4
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yo, Dennis that used to be cat 1 guy helped me out with a training schedule I can share if you want it. Also for racing saturdays ive taken thursday as my easy spin day 15-20 miles of letting other people pass you on the booty(its really hard to let that old man on the mountainbike with the big yellow jersey pass, you i know)

Then fridays I ride pretty hard throwing in some short sprints and some hills if your legs start to hurt though just slowely pedal back home.

This is advice ive gathered from a lot of other people.
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Old 03-08-07, 08:46 AM   #5
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Quote:
Originally Posted by bring44
It seems that whenever I take a rest day after 4 or 5 days of training, I suck the day after. For example, I did my normal training throughout the week and took a day off on Friday(easy spin around town/to class etc..) and did alright in the race on Saturday. I felt pretty weak during that race. Sunday, I felt great in the race. My legs felt strong and my lungs were on the same page. Monday, I do some hill work and once again felt pretty good. Took off Tuesday....
Wed. Felt like ass...

What could be wrong with my rest day strategy? I don't think one or two days off the bike should put a huge dent in the fitness I have built up.
also make sure you're getting enough sleep and eating enough on your rest day. very important. when i take a day or 2 off, the next day I feel pretty fresh although my power isnt as high as it could be. but that's pretty normal, i dont think you should be feeling actually weak after a day off. there is a chance you're not fully recovered? it really depends on your workload (which you've outlined for us) and what your body can handle (something we cant tell on an online forum). don't be afraid to take the proper time off the bike to fully recover from particularly hard weeks of training.
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Old 03-08-07, 09:38 AM   #6
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Think of rest as training, because it is. You can ride yourself into a hole all you want, but if you're not doing true Z1 rides, resting, eating, drinking, stretching, massaging, elevating your legs etc etc etc then you're not going to reap the full benefits of training, whatever your goals are.
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Old 03-08-07, 09:43 AM   #7
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The effect you're feeling is the reason that the conventional wisdom is the day before an event should not be a rest day, and you need to do some "openers" the day before an event.
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Old 03-08-07, 09:44 AM   #8
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dumb question

is there a difference between rest days and recovery ride days?
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Old 03-08-07, 09:47 AM   #9
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Recovery rides are "active rest" So you could think of a day with a recovery ride as somewhat of a rest day. But I think most schedules when they say rest day, it means off the bike.
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Old 03-08-07, 09:49 AM   #10
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Quote:
Originally Posted by riskus
dumb question

is there a difference between rest days and recovery ride days?
If you can actually do a recovery ride, not really. It varies from person to person - and lots of people (myself included) sometimes have a hard time doing a true recovery ride. Keeping your power and or HR below 60%...a "bike walk" is a recovery ride. Deciding to chase down that other rider, or hammer up the hill can screw up a recovery ride.
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Old 03-08-07, 09:59 AM   #11
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gotcha
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Old 03-08-07, 10:36 AM   #12
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it's very very hard to do proper recovery rides for me around where I live. There are too many steep hills and my gearing isn't low enough. So I either have to do them on a MUP or on my trainer. Wattage wise, I like to keep it lower than 200(around 150) and try not to ever break 300 even for a second...that can be awwwwfully slow.
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Old 03-08-07, 10:53 AM   #13
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im pretty sure i would be capable of doing an easy ride on the trainer while watching tv.
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Old 03-08-07, 11:03 AM   #14
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Quote:
Originally Posted by Snuffleupagus
If you can actually do a recovery ride, not really. It varies from person to person - and lots of people (myself included) sometimes have a hard time doing a true recovery ride. Keeping your power and or HR below 60%...a "bike walk" is a recovery ride. Deciding to chase down that other rider, or hammer up the hill can screw up a recovery ride.
dude,

the ONLY thing that should make a recovery ride difficult is the terrain you're riding on.

it's as simple as that.

so none of this 'i can't do a recovery ride' nonsense.

we will speak no more of this. understood?
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Old 03-08-07, 11:09 AM   #15
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Quote:
Originally Posted by botto
dude,

the ONLY thing that should make a recovery ride difficult is the terrain you're riding on.

it's as simple as that.

so none of this 'i can't do a recovery ride' nonsense.

we will speak no more of this. understood?
I'm in the recovery ride 12 step program.
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Old 03-08-07, 11:12 AM   #16
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Quote:
Originally Posted by Snuffleupagus
I'm in the recovery ride 12 step program.
unless you want to ride yourself, or those crystal knees of yours, into the ground, then it's time to take the first step.
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Old 03-08-07, 11:16 AM   #17
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Quote:
Originally Posted by botto
unless you want to ride yourself, or those crystal knees of yours, into the ground, then it's time to take the first step.
My knees are made of pain, donor tissue, titanium, and biodegradable polymer screws
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Old 03-08-07, 11:20 AM   #18
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My knees are made of pain, donor tissue, titanium, and biodegradable polymer screws
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Old 03-08-07, 11:22 AM   #19
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heh, nice. Mine are made of puppy bones, love, and cookie dough. That's neither here nor there, though.

Recovery rides are good for the soul. Ride with a teammate, take in the scenery, enjoy.
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Old 03-08-07, 11:40 AM   #20
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heh, nice. Mine are made of puppy bones, love, and cookie dough. That's neither here nor there, though.

Recovery rides are good for the soul. Ride with a teammate, take in the scenery, enjoy.


The Penguin isn't on the Dean's List just because he's book smart.

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Old 03-08-07, 01:17 PM   #21
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If the hill work on mondays is hard then it sounds like block training meaning you need more than 1 days of active recovery or complete rest.
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Old 03-08-07, 01:31 PM   #22
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I felt strong during the hill work on Monday. Its just the rest day and then the "do work" day that kinda drains me. So I'm probably going to try to add a little more rest and eat some more "nutritious" items.

Thanks for all the informative feedback
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Old 03-08-07, 05:05 PM   #23
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undertraining maybe?
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Old 03-09-07, 09:05 AM   #24
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I'm leaning more towards the wrong training.
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