Rest 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.