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Rest Week

Old 12-26-11, 11:15 AM
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Fat Boy
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Rest Week

This is a rest week for me. During a 'work' week I put in from 10-14 hours. So this week I have about 8 hours planned. Friel and Allen/Coggan don't quite agree on the plan for the week. A/C want's the entire week to be 'recovery' type rides, very low outputs. Friel throws in some form sprints and some endurance paced stuff. I've done it both ways and don't really know the right answer.

How do you guys do it and what have you noticed?
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Old 12-26-11, 11:36 AM
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I will have put in 9,10,11hrs as of next week and planned on riding 6hrs on my rest week week all zone 2. This is my first year w/ a power meter so this year I will be able to quantify my "rest" week better this year.

On a side note I was going to start a thread about declining intervals over the 3 work weeks. For example lets say you do 1hr @ threshold the first day of each of the 3 work weeks. For me week one was 286w, week 2 was 283w and week 3 was 278w. Is this normal among others who are training. With that said I am putting in a hard base this year with lots of threshold work in an attempt to take it to the "next level"(as defined by hunter allen). I feel I have a handle on it but am just in my first 3 weeks of base training so.......

does anyone else see this kind of decline in there threshold workouts as the work weeks carry on before a rest week?

Last edited by skinnyguy; 12-26-11 at 02:07 PM.
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Old 12-26-11, 12:45 PM
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Form sprints don't really produce the kind of stress that would negate your recovery. However, by holding back as A/C want you to, you'd be rejuvenating your mind and motivation which would really do a lot for you later on.
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Old 12-26-11, 12:58 PM
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I've always preferred it as a pure rest week.
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Old 12-26-11, 01:32 PM
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I do the same kind of riding, just less volume of it in rest weeks.
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Old 12-26-11, 05:10 PM
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A rest week for me, like this week, is 4 days on, 3 days off, Z2 with a few efforts to wake up the legs.
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Old 12-27-11, 08:49 AM
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+1 rest week.

A few leg speed drills (all in the small ring, downhill)... and zone 2 easy stuff.
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Old 12-27-11, 09:32 AM
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Took an easy hour yesterday (0.44 IF). It's really amazing how crap my legs feel. It was like that ride brought a bunch of background fatigue to the surface. It's nice to just let them recover completely. I've needed this week.
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Old 12-27-11, 09:45 AM
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Originally Posted by Fat Boy View Post
Took an easy hour yesterday (0.44 IF). It's really amazing how crap my legs feel. It was like that ride brought a bunch of background fatigue to the surface. It's nice to just let them recover completely. I've needed this week.
Same thing happened to me after my easy ride last night... I had to ice my legs down just to get the fatigue out... I slept like a bear after that!
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Old 12-27-11, 10:34 AM
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during base and build (winter and spring, roughly) i do pretty much no intensity rest weeks, but in the summer i will go out for our wednesday night shootout even on rest week, but that and one long and easy over the weekend is about all.
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Old 12-27-11, 11:13 AM
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Originally Posted by Grumpy McTrumpy View Post
I do the same kind of riding, just less volume of it in rest weeks.
This.

I usually try to squeeze in an extra off day as well. So if I'm riding 6 days a week, I bump down to 5 and try to do the off days back to back early in the week. That way when I come back my legs are a bit stiff, and I can get them back to normal before I get back to training hard again.
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Old 12-27-11, 11:19 AM
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Originally Posted by Grumpy McTrumpy View Post
I do the same kind of riding, just less volume of it in rest weeks.
I've tried this, and when I do it, I just feel like I didn't really recover as much as I should have. I really think it's a shortcoming of me/my body more than anything. It's just too easy for me to 'over ride' during the week or too hard for my body to fully bounce back. I'm really not sure what's to blame, but I just feel like I start the next training cycle not fully recovered.

Ultimately, I have to really watch my recovery. I can put in as much base as time will allow, but I still can over-reach. If I could put in 20 hour base weeks or something like that, then I'm sure my 12 hour build weeks would be no big deal, but I can't do that.
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Old 12-30-11, 07:15 PM
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I cut considerably back on volume during a base rest week and do not do any intensity at all. Also, I try to limit my riding days to four or less. It doesn't usually take all that much time off for me to recover physically, but I find that mentally I need a break from worrying about "getting my hours in". So essentially I just go out every other day or so for maybe 90' Z2 (or not - that's the whole point for me).

Edit: I should mention that I live in Michigan, and the temps for most of my base rest weeks is usually sub-freezing. If I lived someplace warmer I would probably do a little more volume than I mention above, but still at a low intensity.

Last edited by heppm01; 12-30-11 at 07:28 PM. Reason: Added climate info
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Old 12-30-11, 07:24 PM
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It's been a very easy week, and it's been exactly what I've needed. I was getting pretty over-worked, and a 'less intense' week would not have left me in the shape I need for a good next 3 weeks. Now I feel like I'm ready to go. I'll do another easy day tomorrow and then go all out for the local New Year's Day ride, which is about 100 miles and fast. That'll start me into my next block.
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