Rest Days?

[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.