Rest Days?

[Catrin]

In the past I've swung between trying to take two rest days a week - either two full or one active and one full, to taking one when my legs ask for it. Obviously the latter is a bad idea... During the recent 12 days of exercise I DID mix up both activity and intensity level - it wasn't all riding.

I think the following is reasonable as a guideline - at least as a start. Obviously weather, schedule, and fatigue will have input on this.

M: full rest day. NO exercise. Period
T: gym (weights or metabolic training)
Wed: easy ride or easy mtb
Th: gym (weights or metabolic training)
F: bike commute
S: long ride or MTB
S: medium ride/MTB or hike

I greatly appreciate the discussion and examples, it is helpful. Part of my problem is I don't typically get sore until I've tweaked an old injury or have a new one...outside of deadlifting if I've not done that in a long time.

I really like the idea of a play ride, but there isn't much of a chance for this unless I take my bike somewhere else...I would love to be able just to get out and ride to little ethnic food shops or something like that, but there isn't a real option for that unless I am willing to make it a long ride day. I live where I do because I've easy riding access to country roads, and it works well for that.

[Norse]

Similar to what the others have said. I will add that I generally walk every day for 20-60 minutes (1/2 hour is average), regardless of whether I am also biking that day. 2-4 times/week, instead of biking (road or indoor intervals) I will do some combination of: strength training, core work-out and/or yoga - even if it's only for 10 or 15 minutes. I find that my body lets me know when I have been biking too much and not giving it enough of what else it needs. For example, my lower back will get sore after a ride if I have neglected my core too long and my hip flexors cry "uncle" when the yoga is neglected.

[goldfinch]

I have not been methodical about rest days and planning my activity. Now my issue is weather. It rained yesterday. It is pouring today. Yesterday was a defacto rest day due to rain. Today is off the bike too. However, I did my morning walk with friends and relatives that I do when I am "up nort." That is a two mile, fairly brisk walk they do six days a week, and then everyone breakfasts together. Rain, snow, bitter cold, they walk. The only thing that stops a walk is a major blizzard or close lightning.

No gym nearby so after today's walk I did some exercises, including leg lifts, calf raises, and pushups.

Tomorrow should be a ride day because less chance of rain. The next two days thereafter it is supposed to rain again. I'll probably do core exercises on one of those days.

Too many rest days lately because too much rain and too much travel.

When the weather is nice I end up with too many riding days and hurt myself, like I did with my foot overuse injury.

[Irulan]

I have noticed that the older I have gotten the slower I recover. I am in my early 40s.

Don't you just hate this?
I've found that eating for recovery after any long workout or strenuous day is critical. I'm 51.5. The guidelines i follow are to have some carbohydrate and protein within 30 minutes post workout, and then to make sure I get another meal or mini-meal about two hours later, focusing on complex carbs and lean protein. For post workout, sometimes I opt for a bottle of Recoverite by Hammer, and sometimes I do it with something an orange and Mrs. Mays nut bar. This is really critical on the hard days.... we (DH and I) started really paying attention to recovery eating because we were having
"exercise hangover" issues after a hard day of all day mountain biking or powder skiing. It's helped immensely.

[Jo-n-NY]

I am processo of my 300 days of cycling for 2012 challenge. I had made a sub challange that the first 100 would be consecutive. I fulfilled the sub challenge but it was hard and I don't think I would do it againl. Since weather is not always on my side here on Long Island the first 100 days were mostly trainer miles. That 7th day broke the camels back. I did make easy days in there where I used an easy resistance.

I am sure I will fulfill the rest of the challange of 200 days until the end of the year. I can miss 7 days a month but so far 4-5 days seems to be working ok. I am glad to have that rest day.

I was not sure if I would burn my legs out by the time the "cycling" season rolled around, but I am probably stronger than I have ever been. Climbing hills 3 days of the week seems almost effortless.

I will complete my challenge this year, but I will think of something else next year, motivating but not as commiting.

[solobiker]

Don't you just hate this?
I've found that eating for recovery after any long workout or strenuous day is critical. I'm 51.5. The guidelines i follow are to have some carbohydrate and protein within 30 minutes post workout, and then to make sure I get another meal or mini-meal about two hours later, focusing on complex carbs and lean protein. For post workout, sometimes I opt for a bottle of Recoverite by Hammer, and sometimes I do it with something an orange and Mrs. Mays nut bar. This is really critical on the hard days.... we (DH and I) started really paying attention to recovery eating because we were having
"exercise hangover" issues after a hard day of all day mountain biking or powder skiing. It's helped immensely.

I agree!! A few weeks ago I did a long climbing/hiking route...moving for over 5hrs without a rest break to speak of. We got back to the car and drove home so I did not have anything to eat for at least 2 hours after our hike. ( i was eating some small things during the hike) The next day my legs were so tired and I felt like I had no energy.

The following weekend DH and I did an even longer ( 9hrs) climb/hike with lots of elevation gain. Once we got back to the car the first thing I did was drink a chocolate milk that I brought in a cooler. I was suprised that the next day my legs felt great and I was able to go for a run.

[Susan Otcenas]

I'm training for Ironman Canada. Fitting in all the workouts is extremely difficult, given my more-than-full-time job *and* my board member role at our regional bike advocacy org. I sometimes go three weeks without a complete rest day. It's too hard to get all the workouts in otherwise. So, my coach encourages me to think of a swim only day as a rest day. I wish I could, but I'm such a crap swimmer that my swim workouts are loooong. This morning's 3800 yards took me over an hour and a half to finish. When you add in the need to get up at oh-dark-30 to get to the pool early enough to get that done before work, travel time to and from the pool, etc.... Well, I'm pooped before I even sit down at my desk!

When I trained for my half Ironman 2 years ago, I insisted on one full day off each week, usually Sunday. (long ride Sat, long run Wed) Having one day each week with NO commitments was wonderful. I find that I need the mental break from training as much as the physical break.

I think my next REAL rest day will come in September.

[Dogmama]

I think the following is reasonable as a guideline - at least as a start. Obviously weather, schedule, and fatigue will have input on this.

M: full rest day. NO exercise. Period
T: gym (weights or metabolic training)
Wed: easy ride or easy mtb
Th: gym (weights or metabolic training)
F: bike commute
S: long ride or MTB
S: medium ride/MTB or hike

Here's my qualification: I'm 57 years young. I've been riding over 20 years but I have arthritis in my hands, spine (brain - sometimes!). BUT I also hate rest days- feel like they're a total waste and I know they're necessary.

My first impression of your schedule was - make Sunday your really long ride so that on Monday you'll be more willing to make it a total rest day.

What is your metabolic training? You said you have injuries that get tweaked & when I see "metabolic training" I think that form could be compromised for a calorie burn. Building muscle is important as we continue down our path (note - not saying the phrase "getting older.") I also like workouts that require balance, like one-leg deadlifts on a bosu trainer. For a metabolic lift, I would do intervals on a stationary bike or treadmill. Deadly boring, I know, but blissfully short.

As somebody else posted, nutrition is important. I try to get some carbs & protein in before & after, regardless of intensity. They say the window is 30 minutes after exercise because that's when your muscle cells will uptake glucose more readily.

Because I hate rest days, often I'll just do a short & light upper body workout at the gym. 3 sets of 12 reps using good form & hitting all major muscle groups. Barely breaking a sweat. I do this once or twice a week, usually before or after big riding days.

[Catrin]

Here's my qualification: I'm 57 years young. I've been riding over 20 years but I have arthritis in my hands, spine (brain - sometimes!). BUT I also hate rest days- feel like they're a total waste and I know they're necessary.

My first impression of your schedule was - make Sunday your really long ride so that on Monday you'll be more willing to make it a total rest day.

What is your metabolic training? You said you have injuries that get tweaked & when I see "metabolic training" I think that form could be compromised for a calorie burn. Building muscle is important as we continue down our path (note - not saying the phrase "getting older.") I also like workouts that require balance, like one-leg deadlifts on a bosu trainer. For a metabolic lift, I would do intervals on a stationary bike or treadmill. Deadly boring, I know, but blissfully short.

As somebody else posted, nutrition is important. I try to get some carbs & protein in before & after, regardless of intensity. They say the window is 30 minutes after exercise because that's when your muscle cells will uptake glucose more readily.

Because I hate rest days, often I'll just do a short & light upper body workout at the gym. 3 sets of 12 reps using good form & hitting all major muscle groups. Barely breaking a sweat. I do this once or twice a week, usually before or after big riding days.

Good thoughts Dogmama, and I hate official rest days myself. The "metabolic training" is a class at my gym and I am very cautious about which instructor I sign up with. The one I typically use knows my propensity to over-do things and he makes certain I use proper form. He knows my abilities, and physical issues, so I try to use him when I can. The basic idea is to use as many large muscle groups at a time, so we might do something like going around the track doing 5 Burpees, then 5 lunges, 5 Burpees...etc.

I do have a challenge getting nutrition in that first 30 minute window. The sports dietician said it was ok if it was in the first hour...but it takes me about 30 minutes to grab my things, walk to my car and get home. Bars have too many carbs for my purposes - unless it was a very hard workout I don't want too many carbs but do want 9-10 grams of protein. It is a balance.

I think I was to blame for my recent tweaking of injuries. I was still trying to build lower-body strength and ramp up my riding at the same time. This is the time for maintaining strength, not building it My instructors at the gym have given me some exercises that will allow me to focus on core, hips, and lateral movements (like kettle-bell side lunges, or kettle-bell one-legged deadlifts). I think I need to back way off on the high-weight squats and deadlifts and use more functional types of exercises that uses my body weight to help maintain.

[Dogmama]

I think I need to back way off on the high-weight squats and deadlifts and use more functional types of exercises that uses my body weight to help maintain.

During riding season, that is what I do. I, too, cannot recover sufficiently from high weight, low rep lower body work AND ride too. So, I keep my lower body reps at 12 & work on hamstring dominant exercises and, like you, functional types of exercises.

[Crankin]

I learned the value of rest on my ride today.
Yesterday I took the day off; nothing.
Today I did a 49 mile very hilly ride (about 3K) feet of climbing. I ate a good breakfast, and consumed 3 shot blocks, a Luna Bar, and a soynut butter and jelly sandwich on Ezekial bread, as well as drinking 2 bottles of Nuun and some regular water.
This is the first time I haven't felt like crap on this ride. We do it 2, maybe 3X a year. I think the key was the constant flow of sugar to my body. I am loathe to use the shot blocks, but I felt so much better, I'm going to loosen up on that now.

[ny biker]

I always cut back on leg exercises during cycling season. And I will skip them entirely if I have a very long ride coming up in a couple of days. (Very long for me these days is 60-70 miles.)

For post-workout food, can you bring a snack to the gym with you?

[Catrin]

For post-workout food, can you bring a snack to the gym with you?

Typically I am coming from work, so have been struggling to figure out what will give my body what it needs outside of a bar. Nuts don't give me enough protein without consuming way too many of them, and bars generally give me more carbs than I want. Of course, I COULD take a bar with 20 grams of protein and split it...

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs? Hard workouts I've no problem with consuming the entire bar, I just don't think that is needed after every workout - if my understanding is correct. Most of my bars have 30-45 grams of carbs. PB sandwich with one slice of bread would probably work protein wise, but there would be so much that there would be far more fat than I want.

[goride]

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs?

The Clif MOJO bars run in the range that you mention for both protein and carbs. In fact, the peanut butter pretzel bar has 9 grams of protein, 20 grams of carbs, and 190 calories. They are less dense in texture, and more crunchy than the regular Clif bars. I have one in my bag ready for tomorrow's ride.

ETA: Don't by the one's with the chocolate chips and carry them in your jersey pocket when it's hot outside

[Blueberry]

Typically I am coming from work, so have been struggling to figure out what will give my body what it needs outside of a bar. Nuts don't give me enough protein without consuming way too many of them, and bars generally give me more carbs than I want. Of course, I COULD take a bar with 20 grams of protein and split it...

Any suggestions about other ways of getting 9-10 grams of protein after my workout and <20ish grams of carbs? Hard workouts I've no problem with consuming the entire bar, I just don't think that is needed after every workout - if my understanding is correct. Most of my bars have 30-45 grams of carbs. PB sandwich with one slice of bread would probably work protein wise, but there would be so much that there would be far more fat than I want.

Can you pack a cooler? Then you can have whatever you want - hardcooked egg (light on yolk if you are worried about that), chicken, etc. and an appropriate carb source.