Without it, burnout, lack of energy and decreased motivation can set in, which will affect your training and your performance on race day. Let's take a look at how a proper rest schedule can benefit your cycling and improve your overall health. When you consider the details of your own day-to-day training and rest intervals, be sure that each week has one day that is an off day.
While this doesn't mean that you need to be a coach potato on Sundays, it does mean you need to rest your body so that you can fully recover and rebuild for the next week of training. A brisk walk, light swim or other easy activity should be the most that you do. Stay off the bike to rest your physical body and your mind. Mental fatigue plays just as big of a role in training as physical fatigue.
A day off to reset the mind from the monotony of hours on the bike is crucial. Just as you should make a detailed schedule to train, schedule rest into your training plan to ensure that you receive the amount needed to recover properly. For example, if Monday is your rest day, don't let the temptation of an impromptu training ride break your schedule. The only way to determine if your plan is working is to evaluate its effectiveness. The simplest way to do this is through ongoing field testing such as the minute time trial.
To do this field test, ride as hard as you can for 30 minutes after a good warm-up. Your heart rate for the last 20 minutes of this effort is a close estimate of your lactate threshold heart rate LTHR.
Your average power for 30 minutes is a close estimate of your functional threshold power FTP. A lack of proper recovery will have a negative impact on your performance and may lead to overtraining.
There are two steps you can take to avoid this problem. First, consider the length of the training plan mesocycle a specific block of training designed to achieve a particular goal. The standard length is 28 days, which includes 23 days of relatively hard training followed by five days of recovery.
However, a day mesocycle with 16 days of hard training followed by five days of recovery offers more rest. Second, make sure you get sufficient rest during your recovery period. I recommend the following approach for the five days: day off, 30 to minute easy spin, day off, 30 to minute easy spin, day off. General health and condition. If you are a little off-colour with minor cold or poor nutrition, recovery can be much delayed. Accumulated fatigue. Sometimes fatigue can accumulate.
The same ride may suddenly need more recovery than earlier in the training cycle. This is why it is sometimes good to have a light week once a month. Psychological motivation. A key factor in training at high intensities is having the motivation and enthusiasm to push yourself. Sometimes an ability to train hard may be due to a simple mental fatigue as much as physical fatigue. Signs you need more rest days Heart rate. An elevated resting heart rate — can be a sign of overtraining, though bear in mind heart rate can also be influenced by temperature and other factors Low max power.
A feeling of listlessness and tiredness. Sometimes, I felt mentally tired, but going out on the bike showed by body was really in top shape. Time trials and days off When I was training for long-distance time trials, I was less worried about days off. Hill Climbs and days off In the short week hill climb seasons, days off became more critical. These days I am definitely doing very well in making sure I have plenty of rest days!
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Necessary Necessary. Necessary cookies are absolutely essential for the website to function properly. Things are not quite working and you end up with an injury because of it. A lot of people underestimate the need for recovery and the power of recovery. Now, there are plenty of different techniques floating around suggesting that implementing them will help people to recover quicker than usual.
The tried and trusted trick of simply stretching after a training session is arguably the most prominent trick people do to try and limit the muscle damage and soreness. Unfortunately though, studies suggest that stretching has little-to-no effect on short-term muscle soreness.
Ice baths, another highly publicised technique, also has its challengers within the scientific world. Some papers suggest they provide only a small benefit after sprint training, while in the British Journal of Sports Medicine found that ice baths actually hindered recovery.
Matheson also provides sound reasoning for why active recovery, replacing rest time with light exercise, isn't always the most optimal way to recover from a tough session. Plenty of studies have found in recent times that compression clothing is particularly effective in eliciting improved recovery within the muscles.
A study by the Australian Institute for Sport in showed astounding results for the clothing, suggesting that it lowered heart-rate during exercise, decreased swelling during recovery, reduced soreness and improved performance while being worn and during subsequent sessions — so much so that the UCI has banned its use as race clothing.
Perhaps somewhat understandably though, former world champion and Olympic silver medallist track rider Wendy Houvenaghel disagrees that compression clothing provides anything other than discomfort. Arguably the most effective tool to promote improved recovery is with good nutrition.
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