Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  

Go Back   > >

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.

User Tag List

Thread Tools Search this Thread
Old 01-09-08, 05:45 AM   #1
Junior Member
Thread Starter
pranavnegandhi's Avatar
Join Date: Dec 2007
Location: India
Bikes: LA Sovereign Navigator
Posts: 19
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Rest periods in a training program

I have been lurking on this forum for some time now. I got onto the cycle last November after close to 20 years and have been bitten by the bug. I commute to work everyday by bicycle, use it to run errands on weekends, and even go on a 10-12 km circuit most days of the week.

I have been suffering from aches in my right knee for several years, due to weakened quad muscles and was hoping that working out on the bicycle would help relieve the pain. My fitness had improved dramatically during the first few weeks, but during December the ache in my knees was becoming unbearable. I was thinking of giving up cycling, or at least reducing it for a while.

Then I took a week off and went on a break out of town, during which time I didn't cycle at all.

After returning, I went off again to ride one morning and surprised myself by finishing the 10 km round in half the time as usual. And this is not a one-off thing. I have kept up with this pace for several days in a row. Even my regular commute to work seems to go faster, and leaves me less out of breath than before.

Has anyone here experienced such a thing? Is it a good idea to incorporate some kind of rest period into a training program? I want to prepare for a 150 km ride to the next city and am considering pointers for my training program. Any advice would be helpful.
pranavnegandhi is offline   Reply With Quote
Old 01-09-08, 08:16 AM   #2
Throw the stick!!!!
LowCel's Avatar
Join Date: Apr 2003
Location: Charleston, WV
Bikes: GMC Denali
Posts: 17,877
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Most coaches have riders riding hard (and or long) for three weeks then they have them take a rest week on the fourth week. I generally do 12 hours or so during my regular weeks then the rest weeks will be about eight hours, however they will be much, much easier and about three hours of that will be gym time. My rides, with the exception of the weekend rides, will be at about 50% of my threshold wattage, so very easy during the rest week.
I may be fat but I'm slow enough to make up for it.
LowCel is offline   Reply With Quote
Old 03-10-08, 12:17 PM   #3
Splicer of Molecules
Nickel's Avatar
Join Date: Jul 2006
Location: A less cold place
Bikes: Giant
Posts: 1,723
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Just a piggyback onto an already existing thread. I am in the rest week of my Base 2 and my first event is in 5 weeks, a century in a very hilly gravel 'race' ('race' because I'll be just happy to finish).

Is it still okay to do a long ride (60-70mi) as long as I keep it in Z1/2? I will be aiming for flat terrain as well. I want to keep building up my saddle time for this event.

My impression is that the rest week is resting from intensity and that is fine to ride at an easy pace. (?)
Nickel is offline   Reply With Quote
Old 03-10-08, 12:38 PM   #4
LT Intolerant
Senior Member
Join Date: Dec 2005
Posts: 525
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
There are 2 divergent streams of thought that I've seen on "scheduling" rest. The traditional approach is 3-4 weeks on (relatively hard training), then a rest week where you cut volume and intensity. The other approach is to take rest breaks when life forces you too because of family commitments, etc. Both have their advocates, and both can work.

The downside to scheduling rest is you may not need it (i.e., you can handle more training load), and in one study (can't rememebr the source) is riders expect rest so you pschologically program them when again they don't need it.

Conversely, the downside to not scheduling rest is the potential to over-reach (some may say over-train) or psychologically burn out.

Given that your volume appears to be relatively low, it's hard to say whether scheduling rest would help you physiologically, but it might help you physically.

Last, it sounds to me like you need a competent bicicycle fitter to check your bike fit, or a doctor to get to the root of your knee pain. You may be riding faster because your knee feels good (due to the rest you took) for the moment. But as you ramp volume, your pain, if not addressed, most likely will return (IMO).
LT Intolerant is offline   Reply With Quote
Old 03-10-08, 03:12 PM   #5
Pokes On Spokes
JPradun's Avatar
Join Date: Jun 2005
Location: Madison, WI
Bikes: Pedal Force ZX3
Posts: 824
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
A scheduled rest week is wasted training time...
JPradun is offline   Reply With Quote

Thread Tools Search this Thread
Search this Thread:

Advanced Search

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

All times are GMT -6. The time now is 02:15 AM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.
  • Ask a Question
    get answers from real people!
Click to start entering your question.