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How often do you need a day off?

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How often do you need a day off?

Old 05-07-19, 03:40 PM
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CoogansBluff
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How often do you need a day off?

Still kinda new to biking on a regular basis. How much rest does the body need from it?

I know it's not as demanding on the body as heavy weightlifting where you need a day off, but also a bit harder than, say, hiking.

Can you bike 6-7 times a week, or is that too much? I realize that also depends on distance and effort. But trying to get a feel for how much is too much so that I don't over-do it.
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Old 05-07-19, 03:43 PM
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Originally Posted by CoogansBluff View Post
I know it's not as demanding on the body as heavy weightlifting where you need a day off, but also a bit harder than, say, hiking.
If you don't think it's demanding, you're not trying hard enough.

I did 62 miles yesterday and took today off. Tomorrow i'll ride again and see how far I go depending on how I feel.
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Old 05-07-19, 03:49 PM
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I will typically ride 6 or 7 days a week but only 3 or 4 of those days are hard. For example:

M: easy commute
T: VO2max intervals
W: Tempo
T: Group ride or speed work
F: easy commute
S: race or group ride
S: off
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Old 05-07-19, 03:55 PM
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Originally Posted by oldnslow2 View Post
If you don't think it's demanding, you're not trying hard enough.
Well, yes, good point. By 'demanding,' I mean the amount of time the muscles need to recover, and how often that equals a full day.
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Old 05-07-19, 03:57 PM
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Originally Posted by caloso View Post
I will typically ride 6 or 7 days a week but only 3 or 4 of those days are hard. For example:

M: easy commute
T: VO2max intervals
W: Tempo
T: Group ride or speed work
F: easy commute
S: race or group ride
S: off

That's very helpful. The answer lies somewhere in deciding what's intense and what's not.

What's an easy compute for you? How far?
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Old 05-07-19, 03:59 PM
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The Tour de France is 3 weeks of 150 miles days with only 2 rest days.

It depends on your physical conditioning and they type of riding you do.
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Old 05-07-19, 04:01 PM
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Everyone's body is different. As a perfect example, in your OP, you mentioned "not as hard as hiking". For me, hiking is much harder on my legs. Mostly because I don't hike as much as I ride, but I need more days off after a long hike than I do after a hard ride. Also, again, for me, it doesn't seem to matter what kinds of rides I had done previous days, some days I recover in a day, others I need two days, or more. I've done a hard ride on a Wednesday, and still not felt great until the next Sunday, whereas I might do an even harder ride on a Saturday, and still feel halfway decent the next day. Long story short, you'll have to learn to listen to your body, it will tell you.
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Old 05-07-19, 04:13 PM
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Originally Posted by oldnslow2 View Post
The Tour de France is 3 weeks of 150 miles days with only 2 rest days.

It depends on your physical conditioning and they type of riding you do.
After those 2 weeks, the riders are physically destroyed. They are in peak condition prior, and after it's finished they will be physically and mentally exhausted. Their bones are weakened, they've lost muscle mass, and many succumb to respiratory infections due to suppressed immune systems. The TdF is one of the most physically grueling physical contests on the planet. It can take riders as long as 3 weeks to fully recover.

That aside, OP, you can ride every single day for years so long as you moderate the intensity proportionate to your level of fitness. I've been doing 180-200 miles a week for over 4 years. Some days are faster, some days are slower.
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Old 05-07-19, 04:25 PM
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Originally Posted by CoogansBluff View Post
That's very helpful. The answer lies somewhere in deciding what's intense and what's not.

What's an easy compute for you? How far?
4 miles one-way by the most direct route. I have a lot of alternate routes that let me add on additional miles if time allows. As long as you keep intensity down, an hour long ride isn't going to stress your legs much more than a 20 minute ride.
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Old 05-07-19, 04:36 PM
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Originally Posted by CoogansBluff View Post

Can you bike 6-7 times a week, or is that too much?
Yes you can ride 7 days per week, but you need to make sure to pace yourself. Don't make every ride an all out effort. Most days should be ridden at lower intensity with maybe 2 days per week of hard effort. Make sure to follow good nutrition so that your body can recover and have energy.
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Old 05-07-19, 04:54 PM
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Ride hard to the store, then ride cautiously & casually on the way back.
Should be safe 7 days a week once per day NTE 10 miles per day & be during high noon timeframe.
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Old 05-07-19, 07:20 PM
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The best way to know is to hire a decent coach that will run you through a battery of tests to get a baseline of fitness. Then they'll be able to tailor a program to suit or goals and fitness levels and time requirements.
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Old 05-08-19, 08:55 AM
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Originally Posted by DrIsotope View Post
OP, you can ride every single day for years so long as you moderate the intensity proportionate to your level of fitness. I've been doing 180-200 miles a week for over 4 years. Some days are faster, some days are slower.
This.

Crank as hard as you can, as long as you can, and it'll take a toll on your body such that you need to cut back or even take a day off. Ride moderately, and you may need a "recovery ride" but you can still ride. Build up, and you'll get to the point you can commute 10 miles each way (20 mile round trip) all week, and still enjoy a couple longer weekend rides.
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Old 05-08-19, 10:00 AM
  #14  
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Originally Posted by oldnslow2 View Post
If you don't think it's demanding, you're not trying hard enough.
I would vehemently disagree with that.

It might be right for you, and good on you for it!

But that's not a universal answer.

Some people don't want to ride hard. Some people want to go slow and enjoy the view. Or ride to work and be able to walk when they get there and not need a shower and a nap.

There is no overall correct answer on how hard to ride, only the correct answer for each person.
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Old 05-08-19, 10:02 AM
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Originally Posted by pdlamb View Post
This.

Crank as hard as you can, as long as you can, and it'll take a toll on your body such that you need to cut back or even take a day off. Ride moderately, and you may need a "recovery ride" but you can still ride. Build up, and you'll get to the point you can commute 10 miles each way (20 mile round trip) all week, and still enjoy a couple longer weekend rides.
This.

If you ride slow and easy, you can do it all day every day and barely feel it.

If you ride as hard as you can possibly push it for even and hour every day without taking a break...your legs might fall off.
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Old 05-08-19, 10:09 AM
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Agree with people who say "it depends". If you're leisurely riding an hour or less per day, there's no reason you'd probably need a recovery day.

If you're pushing that hour hard, or doing longer rides, a day off every few is probably a good idea. The line is going to vary a lot from person to person.
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Old 05-08-19, 10:19 AM
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It does depend on the individual and conditioning level.
I can do 30 to 40 miles days regularly. It is when I kick it up over 50 for a few days that I need a break.
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Old 05-08-19, 10:33 AM
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A cycling friend set a goal of 24,000+ miles 2 years ago with another goal being 100 consecutive days of 100 miles or more. He accomplished his goals at the age of 69. Every group ride he was on he would take intermittent .5 to 1 mile long pulls at 22 to 24mph for the 40 mile rides then finish riding the 100.


I rode 141 miles yesterday and feeling good. Will go out again Friday AM for 125 to 150 but I'm not 69 until July. I AM A WIMP.
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Old 05-08-19, 10:43 AM
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,,,must...fight...male...answer...syndrome...
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Old 05-08-19, 11:02 AM
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Originally Posted by OldTryGuy View Post
A cycling friend set a goal of 24,000+ miles 2 years ago with another goal being 100 consecutive days of 100 miles or more.
Me if I tried that...

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Old 05-08-19, 11:06 AM
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Originally Posted by bbbean View Post
,,,must...fight...male...answer...syndrome...
I've had a bilateral Orchiectomy because of Gleason 10 prostate cancer so I am not subject to that syndrome.
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Old 05-08-19, 11:17 AM
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Originally Posted by OldTryGuy View Post
A cycling friend set a goal of 24,000+ miles 2 years ago with another goal being 100 consecutive days of 100 miles or more. He accomplished his goals at the age of 69. Every group ride he was on he would take intermittent .5 to 1 mile long pulls at 22 to 24mph for the 40 mile rides then finish riding the 100.


I rode 141 miles yesterday and feeling good. Will go out again Friday AM for 125 to 150 but I'm not 69 until July. I AM A WIMP.
So, I'm assuming he's retired and unmarried.
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Old 05-08-19, 12:22 PM
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everyday's fine, go for it
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Old 05-08-19, 12:40 PM
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Originally Posted by caloso View Post
So, I'm assuming he's retired and unmarried.
Quite HALF rightly!!

Retired because wife insisted on it while she still worked AND she bought the 2018 Roubaix Expert I rode for me as a 67th birthday present.
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Old 05-08-19, 02:39 PM
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I go hard Monday, Wednesday, Friday and then go longer and slower on Saturday.
Anything more than that is too much for me. I start to get fatigued.
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