Rest Days
#1
Fuji Shill
Thread Starter
Join Date: Apr 2005
Location: Gilmanton Iron Works, NH
Posts: 1,230
Bikes: Fuji Roubaix
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Rest Days
How important is it to take rest days? I typicaly ride 10 to 15 miles a day and one day a week I ride 25 or so (gonna do 50 Saturday). I usually try to ride pretty hard as I have fallen victim to the dreaded "average speed demon" on my cycloputer.
I sometimes feel like I need to rest and tell myself I'm going to take it easy, but it never seems to happen. Do you sometimes have to force yourself not to ride?
I sometimes feel like I need to rest and tell myself I'm going to take it easy, but it never seems to happen. Do you sometimes have to force yourself not to ride?
#2
bzzzz
Join Date: Feb 2005
Posts: 360
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
If you don't want to take a day off completely, you can have an "easy" day and force yourself to stay below a certain speed, heartrate or power output. Rest is only important if you want to get faster. There's a line from 'The Cyclists Training Bible' that goes something like this: "Most people go too hard when they should be going easy, and not hard enough when they should be going hard, and as a result, all of their training becomes mediocore." If you take easy/off days, you will be able to push yourself harder on the other days.
#3
You're just a fat kid
Join Date: May 2004
Location: Holladay, Utah
Posts: 389
Bikes: Felt 45 w/ speedplay x3 pedals
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I don't think rest days necessarly need to be spent doing nothing but it is important to reduce the intensity of your training enough to allow your muscles time to rebuild. I personally try and split up the exercises I do so that I never work one muscle group 2 days in a row. Generally that means running 1 day of the week, riding 3 days and then doing light strength training the other 3
#4
Kelly Drive Amateur
Join Date: Apr 2005
Location: South Philly
Posts: 470
Bikes: '86 Super Sport with mods
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 0 Times
in
0 Posts
Moistfly, this is a bit off topic, but major points for the FSOL avatar!
#5
Fuji Shill
Thread Starter
Join Date: Apr 2005
Location: Gilmanton Iron Works, NH
Posts: 1,230
Bikes: Fuji Roubaix
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Other than doing 50 or 60 push ups and crunches 4 or 5 days a week, all I do is cycle. Maybe I need to train myself to have a easy bike day and take the 'puter off for that ride.
#6
Senior Member
Join Date: Aug 2004
Location: Maryland
Posts: 369
Bikes: Serotta Fierte Steel
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
fwiw, I usually do rides ranging from 13-26 miles during the week, and then a long ride on the weekend (53 miles on average).
Last weekend I did my first metric century. The day after, I did a half an hour of gentle riding around. The 2nd day I did nothing whatsoever. Then on the third day I found I was miraculously faster and climbing hills that used to tire me out with great gusto.
I think rest is a great idea, it gives your muscles a chance to get ready for the next onslaught.
Last weekend I did my first metric century. The day after, I did a half an hour of gentle riding around. The 2nd day I did nothing whatsoever. Then on the third day I found I was miraculously faster and climbing hills that used to tire me out with great gusto.
I think rest is a great idea, it gives your muscles a chance to get ready for the next onslaught.
#7
Guest
Posts: n/a
Mentioned: Post(s)
Tagged: Thread(s)
Quoted: Post(s)
Originally Posted by juf2m
fwiw, I usually do rides ranging from 13-26 miles during the week, and then a long ride on the weekend (53 miles on average).
Last weekend I did my first metric century. The day after, I did a half an hour of gentle riding around. The 2nd day I did nothing whatsoever. Then on the third day I found I was miraculously faster and climbing hills that used to tire me out with great gusto.
I think rest is a great idea, it gives your muscles a chance to get ready for the next onslaught.
Last weekend I did my first metric century. The day after, I did a half an hour of gentle riding around. The 2nd day I did nothing whatsoever. Then on the third day I found I was miraculously faster and climbing hills that used to tire me out with great gusto.
I think rest is a great idea, it gives your muscles a chance to get ready for the next onslaught.
It makes no sense to go hard all the time. When the muscles can't heal, it can't grow stronger, which means you'll never progress. If you don't want to get better, then don't take time off.
I'm not even saying you need a day off completely, but you need to learn how to do a recovery ride. Light spinning of the legs is a god way of getting in a little bit of exercise without prolonging the damage done from the riding you've been doing.
Koffee
#8
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,002
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3335 Post(s)
Liked 3,435 Times
in
1,737 Posts
Originally Posted by Moistfly
I don't think rest days necessarly need to be spent doing nothing but it is important to reduce the intensity of your training enough to allow your muscles time to rebuild.
__________________
Ride, Rest, Repeat. ROUVY: terrymorse
Ride, Rest, Repeat. ROUVY: terrymorse
#9
Fuji Shill
Thread Starter
Join Date: Apr 2005
Location: Gilmanton Iron Works, NH
Posts: 1,230
Bikes: Fuji Roubaix
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Thanks for the input everyone. I'm going to spend today catching up on some much delayed projects around the house and do a little work on my bike. I promised myself that I would go for 50 miles this weekend so I'll do that on Saturday.
#10
Senior Member
Join Date: Sep 2004
Location: Seminole, FL
Posts: 2,258
Bikes: Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by HWS
How important is it to take rest days? I typicaly ride 10 to 15 miles a day and one day a week I ride 25 or so (gonna do 50 Saturday). I usually try to ride pretty hard as I have fallen victim to the dreaded "average speed demon" on my cycloputer.
I sometimes feel like I need to rest and tell myself I'm going to take it easy, but it never seems to happen. Do you sometimes have to force yourself not to ride?
I sometimes feel like I need to rest and tell myself I'm going to take it easy, but it never seems to happen. Do you sometimes have to force yourself not to ride?
#11
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,002
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3335 Post(s)
Liked 3,435 Times
in
1,737 Posts
Originally Posted by skydive69
I also subscribe to the philosphy that training in intermediate HR zones accomplishes nothing. Hence, one should train either in the 90% HR zone - which builds strength and LT, or in the 65% zone which enhances recovery. Those that train in zones between those two are accomplishing neither.
__________________
Ride, Rest, Repeat. ROUVY: terrymorse
Ride, Rest, Repeat. ROUVY: terrymorse
#12
Senior Member
Join Date: Sep 2004
Location: Seminole, FL
Posts: 2,258
Bikes: Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by terrymorse
Glad you wrote "philosophy", because there's a body of science that says those intermediate intensity levels are beneficial. And since fatigue limits the amount of time one can train at 90%, those other levels become even more important to a training program. "Tempo" isn't just for fun.
Again, however, it works for the Olympian interviewed - it's not easy to get to the Olympics these days, and of course coach Fred Methany has been a very successful coach for many years teaching the 65% or 90% effort philosophy.
The bottom line however is that as my deceased friend Dr. George Sheehan used to say, "We are all an experiment of one." Some, unfortunately, just like high school chemistry class, are boring experiments!
#14
.
Join Date: Mar 2005
Posts: 437
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I read that U.S. Olympic athletes train like this: two days on, two days off. Not sure if that would work for us nonworld class athletes with mere mortal training methods. I usually listen to my body and take a rest day when I need it. Sometimes one day, sometimes two days. Sometimes three days in a week, sometimes two. Just go with how your body feels.
#15
Senior Member
Join Date: Sep 2004
Location: Seminole, FL
Posts: 2,258
Bikes: Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by jbonus
I read that U.S. Olympic athletes train like this: two days on, two days off. Not sure if that would work for us nonworld class athletes with mere mortal training methods. I usually listen to my body and take a rest day when I need it. Sometimes one day, sometimes two days. Sometimes three days in a week, sometimes two. Just go with how your body feels.
#16
Senior Member
Join Date: Sep 2004
Location: Seminole, FL
Posts: 2,258
Bikes: Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by operator
Yeah but how much of that progress was due to your innate ability to begin with, training aside.
#17
Hill Seeker
Join Date: Oct 2004
Posts: 72
Bikes: Hybrid
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I am not a training expert - but I'm learning the best advice anyone can give me is to "get in tune with your body and listen to it." How do you feel? Do you feel like you're lagging? (Take it easy then.) Do you feel like you can hammer it home? (Then go for it!) The fact of the matter is if you don't understand your body's natural rhythms, you'll be pushing it when you should be pulling and pulling when you should be pushing.
#18
Kelly Drive Amateur
Join Date: Apr 2005
Location: South Philly
Posts: 470
Bikes: '86 Super Sport with mods
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 0 Times
in
0 Posts
Lately, I have been doing doing fast-and-flat 30-milers three weekdays, and one hilly 60-miler on Sunday. That leaves three days off - since I commute a very modest 8-10 miles each weekday, I get active recovery on those days... most importantly that Monday after my hardest ride. It's a new routine for me, so I am a bit fatigued, but it feels more comfortable already. The only other exercises I do are deadlifts for my hams, and crunches - these are for strength balance though, not to build muscle/endurance.
Saturday is complete rest. Right now I am laying in bed, having prepped for a huge brunch for me and my late-sleeping teens. After eating this meal, I have no doubt that there will be more relaxation on tap!
Saturday is complete rest. Right now I am laying in bed, having prepped for a huge brunch for me and my late-sleeping teens. After eating this meal, I have no doubt that there will be more relaxation on tap!
#20
Senior Member
Join Date: Sep 2004
Location: Seminole, FL
Posts: 2,258
Bikes: Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Originally Posted by juf2m
If I had to train at 90% all the time, my training rides would be VERY short.
Last edited by skydive69; 06-18-05 at 05:17 PM.
#21
Senior Member
Join Date: Aug 2004
Location: Maryland
Posts: 369
Bikes: Serotta Fierte Steel
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Ah, well I am just a regular rider who wants to be in good shape and improve. When I am killing myself on hills I get to 90%, but the rest of the time I am in the 80% ish range. When going on flats or downhill, it goes lower. I can't help that...anyway, my rides have a lot of variety!
#22
Announcer
There's nothing better than a rest day. I can see it coming two days prior.
One a week when I was racing at my best. Now that I'm older, I take two a week.
There's nothing better than taking a full week off the bike in August. It pays big dividends in Spetember and October.
One a week when I was racing at my best. Now that I'm older, I take two a week.
There's nothing better than taking a full week off the bike in August. It pays big dividends in Spetember and October.