Training & Nutrition - 7 days off - my plan to not lose too much
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06-02-05, 12:43 PM
Hey - going on a trip where I will have no access to a bike and am concerned about losing my level of fitness. I have been training this season for 10 weeks or so and have seen great progress in my power, stamina, etc. . .should I even worry about 7 days?
Here is my plan:
Week before the trip train hard every day (lots of intervals, climbs, etc) and try to push my self
Start tapering my diet at the end of the hard week
While away, stretch daily and run every other day for 30 mins (I hate running)
Reduce caloric intake
When I return
Ease back in by doing 2 moderate 2 hour rides with a few sprints and then back to my plan
Thoughts/suggestions? I am worrying about nothing?
06-02-05, 12:48 PM
well, i can only speak for myself. anything over 3 days and i start to feel a decline in my fitness. of course, i never ever run so i'm not sure how much that will help you. i think it should help a little though. if you hate running, maybe you can find some hiking to do instead? i find that much more enjoyable, it's easier on the knees, and works the thighs and calves really well.
should I even worry about 7 days?
Here I am worrying about nothing?
Enjoy the break.
06-03-05, 12:52 AM
Most of the changes you "feel" over 7 days are going to be in your head. Last month I was off my bike for 4 days one week, and I could swear my lungs were going to crap and my legs were getting less powerful. When I got back on I was stronger than I was before. Ed's right, enjoy the break, maybe jog a couple of times to put your mind at rest.
06-03-05, 06:08 AM
I don't think you will lose much at all. Just think of it as an extended rest break.
And really, only if you are timing yourself over a fixed course, will the loss of a few seconds matter.
As the others have said, DO NOT WORRY! Training everyday before you go on your vacation, I wish I could go with you:), is also not necessary but that is what you feel you need to do. The reason why PenguinDeD felt didn't lose anything is because his body was able to recover which is somehthing that people rarely and actually do and that is recover.
I was always bent on having to workout at least four days per week when I was weight training and when I went on vacation I was sure that I was going to lose all that I had worked up to. I was gone for 14 days on a hiking/fly fishing excursion and the hike was only 17 miles in to the river that we fished. When I got home, which my friends had to convince me to do, the next day I got to the gym and you know what? I acheived a personal best in weight lifted and time it was done in!
RECOVERY is where you get stronger. You will see that your are acutally going to be stronger if you really train everyday before you go on the much needed vacation;)
Don't sweat this. I took a week off before doing a recent Century and it didn't affect me at all. If anything, I was well rested and stronger. Go enjoy your vacation!
It takes longer than a week to start losing the fitness benefits. I assume you are training correctly when I say this.
I believe it's about 4 weeks before you start losing your fitness benefits. For those saying they felt like they lost anything after less than 2 weeks, it's psychological. Work through your issues, you're most likely be ok. ;)
06-04-05, 07:42 AM
I AM STILL SICK after not riding for 5 days. God, I hate this... there's nothing worse than a low fever in the tropical, humid, monsoon heat.
Drink lots of cool water and TRY to stay out of the sun as much as possible (though you probably know this already).
I know what that's like. I was sick in Thailand with a heat rash in the humid, tropical heat. It nearly killed me.
Unless you are like me and have a specific issue muscle mass, etc. then you have nothingin to worry about. As long as you do something with those muscles you will be fine... do not worry about it..
Myself on the other hand after about 4 days of not using a muscle group (at least spinning) I start loosing muscle mass... but I am different there!
Another nod for time off being helpful, especially if you've been training hard for 6-8+ weeks. I took 2 weeks off in Maui last month and thought I'd feel week getting back on the bike. I ran every other day 30-60 minutes to keep my leg muscles up, and when I came back I felt as strong as every. The time will do you good.
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