Resting up vs. pushing too hard

[RolliePollie]

So yesterday evening I had my first real lesson in pushing myself to ride too much without any rest days in between. In the last 5 days, I've ridden roughly 80 miles...and none of this was flat or easy riding. That's a lot of miles for me. Anyway, last night I went on a group ride which included lots of climbing. I did not do so well! Super weak, dead legs and a tired shaky body! I felt like a big slug. I kept telling my legs to go, but they weren't listening. I had ridden this same route on Saturday and did pretty well. But I was fresh and rested up on Saturday!

Then after the ride, I literally crashed. Couldn't muster enough energy to fix myself something decent to eat (so I just had a bowl of cereal and a big glass of milk), and then went straight to bed. I'll tell you what...when I woke up this morning, I could've eaten a horse!!!

This was actually a very good experience for me. I'm learning about my body's limits and how hard I can push myself. For someone who has really never officially exercised before, it's fascinating to get more in tune with my body. Now I know that if I'm going to do a hard hill climb ride, I probably need 2 days off beforehand.

Evidently being all tuckered out doesn't impact the ability to fly down hills though...the best part of last night's ride was a new top speed...44.6 mph!

[BleeckerSt_Girl]

Whoa Sara, 44.6 mph????!!!!!

I didn't really ride big distances last year and didn't notice a need to rest. But this year I am averaging 106 miles per week and now I find that I really benefit noticeably from 1 or 2 rest days per week. I come back stronger than before when I take rest days.
Plus, I can get all the boring stuff like weeding and supermarket and cleaning done on my off-bike days!
I discovered last week that weeding uses totally different muscles than biking- now I can enjoy sore muscles in a whole set of NEW places!

[Zen]

Rest is an extremely important part of training.
i'm a big fan of rest

[Cardijn]

With an average 3-4 hour sleep a day. I have noticed a tremendous change in my reflex and thingking ability. since I got back my routine had been night check (watch standing at work) in Norfolk then off to oceana at 0500, a 30 min motorcycle ride, then off at 1500 another 30 min motorcycle ride, then I put my bike on my rack, drive 30 min then ride my mountain bike to a flat dirt road for 10 miles or so. drive back home, sleep for 3 or 4 hours if I'm lucky.

Sleep? what sleep? I miss sleep and rest

Just the other day I could not even add, subtrack or multiply Fractions. coz the night before that I did not have any rest.

[BleeckerSt_Girl]

With an average 3-4 hour sleep a day. I have noticed a tremendous change in my reflex and thingking ability. since I got back my routine had been night check (watch standing at work) in Norfolk then off to oceana at 0500, a 30 min motorcycle ride, then off at 1500 another 30 min motorcycle ride, then I put my bike on my rack, drive 30 min then ride my mountain bike to a flat dirt road for 10 miles or so. drive back home, sleep for 3 or 4 hours if I'm lucky.

Sleep? what sleep? I miss sleep and rest

Just the other day I could not even add, subtrack or multiply Fractions. coz the night before that I did not have any rest.

Should you even be riding a motorcycle and driving a car under those conditions?? You could fall asleep and kill somebody!

[RoadRaven]

Then after the ride, I literally crashed. Couldn't muster enough energy to fix myself something decent to eat (so I just had a bowl of cereal and a big glass of milk), and then went straight to bed. I'll tell you what...when I woke up this morning, I could've eaten a horse!!!

This is a really normal and expected reaction and it is most excellent that you listened to what your body was saying.

After a good workout, you should eat a little, rest/sleep and then eat again.
Any good training book will tell you that this is a good way for your body to respond, and you should listen to what it tells you.

[agrsgrl]

I agree with Raven. This is normal. Especially if you just upped your miles. You'll find that the 80 miles a week gets easier after awhile.

I've gotten into taking a short nap when I get back from long/hard rides. Otherwise, I can't function either (and I'm quite cranky!). I also try to take at least one day off a week or I start to see my performance drop.

[RolliePollie]

Ahhhh....that's more like it!

After taking Thursday and Friday off from riding, I felt like myself again today! Just got back from a 24 mile ride, complete with my normal hills, and all went well. My legs felt strong again! I'm definitely going to do a better job of thinking ahead to plan riding vs. resting days. It certainly makes sense that your body needs time to rest and recover. Especially a body like mine that isn't used to all this!

[Jiffer]

You might also want to think about "recovery rides" after a hard ride. Just take the bike out and spin easy to get your legs moving, but not working hard. DH swears his muscles recover so much faster after running a marathon, riding a century or anything really strenous, when he does a recovery run or ride later that same day and/or the next.

I'm big on rest days, too. My legs are a little sore today from what I've done this week and I'm going on a tandem ride with DH later. I was planning on riding my single tomorrow, but I'll wait and see how I'm feeling after the tandem ride. I want to give my muscles a chance to recover.

Sounds like we're at a similar level. I ride 90-ish miles per week right now. I feel I'm doing amazing for me! Pushed myself to do a climb yesterday that I've only done on the tandem before. And it wasn't too horrible! That's a good thing!

By the way, you're doing a good thing learning to listen to your body. Along those same lines, you shoudl also be listening to how your body feels after certain foods. I find eating a banana before a morning ride works well for me. Eating something different may or may not affect my ride. When you have an especially hard time riding, think about what you ate that morning and the night before, how much sleep you got and, of course, if you simply need a rest.

[RolliePollie]

You might also want to think about "recovery rides" after a hard ride. Just take the bike out and spin easy to get your legs moving, but not working hard. DH swears his muscles recover so much faster after running a marathon, riding a century or anything really strenous, when he does a recovery run or ride later that same day and/or the next.

Sounds like we're at a similar level. I ride 90-ish miles per week right now. I feel I'm doing amazing for me! Pushed myself to do a climb yesterday that I've only done on the tandem before. And it wasn't too horrible! That's a good thing!

Oh Jiffer, I like knowing there's someone out there at about my same level! I'll be thinking about you when I'm out riding. I've never ridden a tandem though, so you've definitely got me beat there!

I'm struggling a bit with recovery rides. Because of the terrain around here, I can't avoid hills. Unfortunately there is really no place I can ride that would just be an easy spin. Even my short 10-11 mile loop has about 850 ft. of climbing. It sounds like I'm whining...but really I'm not! I am beginning to appreciate the topography around here because I know it's making me a stronger cyclist. But I feel like I have to look at other options if I want a recovery-type activity. So what I'm trying to do instead is go on walks after longer rides. It does seem to help keep the muscles loosened up. If I do a relatively hard ride in the morning, I try to walk 3-5 miles in the evening. And if I take a day off from cycling, I'll do a walk that day as well. I'm also trying out recovery drinks. Not sure I'm noticing a difference yet, but time will tell!