Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Detraining dilemma

Notices
Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Detraining dilemma

Old 03-28-22, 09:02 AM
  #1  
Junior Member
Thread Starter
 
Join Date: Jul 2011
Posts: 13
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 0 Times in 0 Posts
Detraining dilemma

I have a somewhat intense 7-day event this May: 375+ miles with 35,000+ feet of climbing. Iím 68, ride over 5,000 miles per year with more than 400,000 feet of annual gain (Iíve been at this level for several decades). So, this upcoming event would not normally be a concern. But it's is in Europe, and Iíll be completely off the bike for 12 days traveling around before the event. 12 days of zero riding, which has me a bit concerned about my level of ďdetrainingĒ, which seems to happen more quickly after 60 years old.

Any ideas on how I can keep my training level up with 12 days off the bike?

Robert
RJMang is offline  
Old 03-28-22, 11:51 AM
  #2  
Newbie racer
 
Join Date: Feb 2018
Posts: 3,396

Bikes: Propel, red is faster

Mentioned: 34 Post(s)
Tagged: 0 Thread(s)
Quoted: 1572 Post(s)
Liked 1,557 Times in 967 Posts
12 days isn't long enough to really be concerned about it IMO. If it bothers you that much, ramp a little volume into the last three days before leaving.

The way CTL works, you could in theory get to maybe -15 or so the day before you leave, then you won't be to +15 for days and days. Which is usually great form to perform.

So, nothingburger IMO.
burnthesheep is offline  
Likes For burnthesheep:
Old 03-28-22, 05:43 PM
  #3  
Senior Member
 
tempocyclist's Avatar
 
Join Date: Jun 2021
Location: Australia
Posts: 766

Bikes: 2002 Trek 5200 (US POSTAL), 2020 Canyon Aeroad SL

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 291 Post(s)
Liked 630 Times in 308 Posts
Are you able to hire a bike at any time while you're over there travelling around? Even if it's just a regular tourist rental hybrid bike.

Go out and hammer it around a park for an hour or so, or simply keep the legs spinning.
tempocyclist is offline  
Old 03-29-22, 06:45 AM
  #4  
Senior Member
 
Join Date: Apr 2021
Posts: 4,083
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 2332 Post(s)
Liked 2,091 Times in 1,310 Posts
Originally Posted by RJMang
I have a somewhat intense 7-day event this May: 375+ miles with 35,000+ feet of climbing. Iím 68, ride over 5,000 miles per year with more than 400,000 feet of annual gain (Iíve been at this level for several decades). So, this upcoming event would not normally be a concern. But it's is in Europe, and Iíll be completely off the bike for 12 days traveling around before the event. 12 days of zero riding, which has me a bit concerned about my level of ďdetrainingĒ, which seems to happen more quickly after 60 years old.

Any ideas on how I can keep my training level up with 12 days off the bike?

Robert
Yes, detraining is much quicker as we age.

Plasma volume starts to decrease after 2 days (days). Combatting hematological changes is your best bet. Worst case you do nothing and lose maybe 2-5% of aerobic capacity. If you can do anything aerobically at an intense level for a short period, it will help. Up and down the hotel emergency exit stairs for 20 minutes hard several times over the 12 days might be enough. If the hotel has a hot air sauna, use it to help maintain plasma level. Otherwise, don't worry. You will notice a drop in performance but it won't be earth shattering.
GhostRider62 is offline  
Likes For GhostRider62:
Old 03-29-22, 08:30 AM
  #5  
Senior Member
 
MinnMan's Avatar
 
Join Date: Aug 2009
Location: Minneapolis
Posts: 5,629

Bikes: 2022 Salsa Beargrease Carbon Deore 11, 2020 Salsa Warbird GRX 600, 2020 Canyon Ultimate CF SLX disc 9.0 Di2, 2020 Catrike Eola, 2016 Masi cxgr, 2011, Felt F3 Ltd, 2010 Trek 2.1, 2009 KHS Flite 220

Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 3876 Post(s)
Liked 2,786 Times in 1,699 Posts
I agree that older people lose fitness faster. I think others have already posted some good advice. All that I'd add is that 12 days of tourism in Europe will also involve many temptations of food and drink. Be careful - that can make a difference.
MinnMan is offline  
Old 03-29-22, 10:16 PM
  #6  
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,320

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 114 Post(s)
Tagged: 0 Thread(s)
Quoted: 3783 Post(s)
Liked 1,812 Times in 1,305 Posts
Originally Posted by burnthesheep
12 days isn't long enough to really be concerned about it IMO. If it bothers you that much, ramp a little volume into the last three days before leaving.

The way CTL works, you could in theory get to maybe -15 or so the day before you leave, then you won't be to +15 for days and days. Which is usually great form to perform.

So, nothingburger IMO.
I think you mean TSB. I'm interested in this because we're about to take 5 days off at our cabin. My TSB will be -11 the day before we leave, and would be +19 if we didn't do anything athletic out there. However we'll run for about 30' or so on 3 of those days, which should give me a +12 TSB instead. That's just 5 days! So if you can run most days during your trip, that'll help some. It's not the same as riding, but it really helps. Get up early, have a run, eat breakfast. At 76, my rule is 3 days off in a row, max. Every day over that will take me 3 days to gat back that loss. One month off, three months to get it back.

In my 5-day case, I'd lose 7 points of CTL in those days. My usual practice is to try to increase my CTL by 3 points/week which is sustainable for me. So that would be 2 weeks to get back to where I was. Running out there 3 out of 5 days, I'll only lose 5 points, so a week and a half to get it back, plus cross-training is extra benefit. I might also do some one-legged knee bends on a chair, recommended. It's one of those things were life interferes with training. Oh well.
__________________
Results matter
Carbonfiberboy is offline  
Old 04-04-22, 08:49 AM
  #7  
Senior Member
 
DaveLeeNC's Avatar
 
Join Date: Jan 2011
Location: Pinehurst, NC, US
Posts: 1,715

Bikes: 2020 Trek Emonda SL6, 90's Vintage EL-OS Steel Bianchi with 2014 Campy Chorus Upgrade

Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 451 Post(s)
Liked 161 Times in 109 Posts
If it were me I would be doing whatever I could to maintain general fitness over those 12 days. I don't know your accommodations but hotel or maybe local gym workouts on a stationary bike would be hugely helpful. If that doesn't work then probably running (or maybe stairs) is the next best alternative. And I would be sure that you are physically prepared for whatever alternative you come up with. Cycling is pretty muscle specific and a couple of hard stair workouts that you are not used to doing could be really counter-productive (and worse than nothing).

Good luck - sounds like fun.

dave

ps, I would be focused on the first 7 of those 12 days. Complete rest the last 5 or so days is not something that would concern me.
DaveLeeNC is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell or Share My Personal Information -

Copyright © 2023 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.