Question for the Fitness boffins?

[daj]

Bit of a random question

How long does it take for your fitness to start dropping when you stop riding? I didnt ride for about 3 weeks after the states and was shocked when I got back in the saddle ( stop laughing CAS !!) and now get worried if I havent done anything for 4 days + ??

 

[FSR-Si]

I dont know about the stopping riding bit but whats just happened to me has been a bit of an eye opener. My bro in law has just started riding a month ago so i cut back on my own riding so i could go with him and show him some local off road routes and basically give him a start. Downside to this is my fitness has dropped and ive also put on nearly a stone in weight :shock: :evil: So i have now stopped riding with him and started going solo again. Yesterday i put in 36 miles xc in 3 hours which totally knackered me out, And today a nice gentle 17 miler.

 

[MJN]

It takes about 2 weeks to start losing fitness apparently.

 

[Student Bob]

Yup, your muscles start to atrophy within 24 hours, but MJN's right, it'll take about two weeks before you notice the damage!!

If you're riding every day, or, say, 5 days a week, then a few days off will probably do you good! I noticed that with commuting - if I bottled it when the weather was bad, I felt a bit fresher when I started cycling again...

 

[Russell]

Do you want the science bit? I've been reading up on this recently.

After 2 weeks of no activity, an average persons aerobic capacity reduces by between 4-10% but there is no real loss of muscle strength. So, whilst you'll still have the legs to push that big gear up the hill, you'll only be able to push it for 90-96% of the time you could before you took the time off.

 

[daj]

Do you want the science bit? I've been reading up on this recently.

What does it say about resting periods?

 

[Russell]

A week off isn't going to hurt you every once in a while, and it will keep you fresh and motivated and help stop injuries.

Maybe draw up a training plan for the next 4 weeks and reward yourself with a week off if you stick to it. After that, draw up another 4 week plan.. repeat ad infinitum until you're a cycling demi-god!

 

[MJN]

If you can,never take a full week off,do 4 weeks of a training plan then a week of active recovery ie just steady rides,spinning the pedals.This is much better for your recovery than doing nothing.
When I raced fairly seriously I would only have a day off the bike every 2 weeks and raced an average of 4 races a week just doing recovery rides between races.
Now with a young family I try to ride to work every week day,doing intervals every other day and try to fit 2 four hour rides in at the weekend,with Sunday being a club ride with the local road club,this is usually really hard and makes racing seem easy

 

[CAS]

Bit of a random question

How long does it take for your fitness to start dropping when you stop riding? I didnt ride for about 3 weeks after the states and was shocked when I got back in the saddle ( stop laughing CAS !!) and now get worried if I havent done anything for 4 days + ??

Not laughing Daj - you still had to wait for me on the downhills! - must have a rematch soon!

 

[heathy]

MJN/ Russ, i have a question then :roll: I have been going along thinking that i should have at least a day gap between hard rides ie, ride a hard 24 mile loop tuesday night, nothing wed, then again on thursday, then nothing till sunday.
My question i this, Can i ride everyday leading up to events :?: [ not the day before though] and be alright. or should i carry on as i am :?:

Take this coming weekend, its the Bristol bike fest and i'm doing the 12 hr as a pair again, so flippin hard work. Now will i be ok riding mon/tue/wed/thur and leave friday off. Or is that too much :?: