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-   -   Taking an off day (http://www.bikeforums.net/clydesdales-athenas-200-lb-91-kg/551642-taking-off-day.html)

jubal117 06-14-09 07:13 AM

Taking an off day
 
I am trying and have been trying all year to lose weight and get back in shape. In January I stepped on the scale and realized I had ballooned up to 295, my heaviest ever. I am now back down to 258 - 261 depending on when I weigh myself. I've been riding a lot, and stepping it up a lot more recently. I took my first 35 mile ride the other day with some serious hill climbs in there and rode another 20 during the day running errands and with the kids. I also ride to work everyday, 14 mile roundtrip, that has some big hills also. My questions are :

Am I hurting myself riding everyday?
Is it ok to take an easy ride with the wife and kids if I am taking a day off?
Should I ride as hard as I can everyday to work or take a couple days and just take my time?

Thanks in advance for any advice anyone could give me.

late 06-14-09 07:47 AM

Am I hurting myself riding everyday?

You tell me. Does anything hurt? Do you feel good?

Is it ok to take an easy ride with the wife and kids if I am taking a day off?

Yeah, you should have an easy ride every week. You also might want to find or make a training plan to be sure you don't overdo it. Btw, one of my favorite cycling quotes is "Go short" by Grant Petersen. The idea is to have fun, and maybe pick up a quart of milk, not become a divorced triathlete...

Should I ride as hard as I can everyday to work or take a couple days and just take my time?

What are your goals? Weight loss depends mostly on diet. If you aren't training for a specific event like a tour or charity ride, just add on more miles or intensity slowly. There's no rush, and adding too much too fast will cause you grief.

If you want a simple program... do one long ride a week, a hilly ride, a fast ride and a easy ride or two.

Barrettscv 06-14-09 08:01 AM

A day off every week is normal for for even highly trained professionals. Muscles not only burn Calories when working, but also when repairing itself after exertion, this continues for a day or more after a good work out.

You are also elevating your metabolism by commuting. This increases your Calorie burn for several hours after riding.

Daily exercise is not needed, but be sure not to take more than one day off at a time, then your results will be reduced. And always watch what you eat.

Michael

125psi 06-14-09 11:16 AM

As Barrettscv says take a rest after your big weekend ride. With regards to riding each day, I'd say continue doing only if you are not experiencing any significant pain, etc. Your commute is 7 miles one way and you've got 7-8 hours to rest before commuting back home. Push yourself on the weekends and not on your daily commute. Find some time to rest.

BTW, resting me for is challenging as I like to ride & excersise. You feel like you're going to meet your goal quicker but essentially you are damaging muscle, etc. in the long run.

cheers,
b

Alathea 06-14-09 12:31 PM

It's easy to add a mile or 3 to a commute. I didn't take my normal turn off the bike path into residential where I usually meet up with it but kept going on the MUP for another several major streets. Upside-it added 2 miles AND negated the long, low grade hill that I go DOWN in the AM. Downside, none, really-it adds some time because the way back to my house is done on sidewalk because 48th in Lincoln is only a two lane but has grown into a major connector-so id be nuts to try it in the morning until I can add some speed. No shoulder and two lanes = trip to the hospital. Since I drive it so much im familiar with the drivers on it and they wouldn't see me if I blazed like the sun. Its a little slower on the way back but only 15-20 minutes depending on how ive timed the rest of it. I didn't ride yesterday or today, but today I mowed my BAY for an hour (big ass yard) so I still got something in.

125psi 06-14-09 01:13 PM

BTW, I'm starting to incorporate different exercise during the off days. Primarily working on core muscles and back, etc. When riding long-distant core muscles play an important part. On those days where you're not cycling you might want to work on other muscles = more weight loss. Mix is up during the week...make sure to fit a day off from everything.

StephenH 06-14-09 01:43 PM

On another website, they have a "most consecutive days riding" contest going on, so people do that, and apparently don't just fall over dead doing it. I think a lot depends on how hard you push yourself when you DO ride. The way my average daily ride is, I can do it every day with no problems. If I was out riding 100 miles up the mountains, things would be a bit different.

Tom Stormcrowe 06-14-09 01:47 PM

FWIW, even when I'm training hard for an event, I run a 6 day cycle, then a day off the bike completely.
  1. Hard
  2. soft
  3. hard
  4. soft
  5. hard
  6. soft
  7. offday

repeat as needed

jubal117 06-14-09 06:02 PM

Thanks for the advice everyone. Nothing has been bothering me, but this morning I woke up and felt a little stiff. It wasn't bad, but I decided to take the day off from my bike. I did some other things, I jogged for 2 miles and took the dogs for a walk and mowed my yard and my parents yard. I do feel better tonight than I did this morning so maybe thats all I needed.


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