Riding big after a break?
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Riding big after a break?
If you took 7 days off the bike, would you go back at it hard on your first day back or ease back into it? Not due to sickness, vacation. This will be the longest time off a bike so I don't know. 4-5 days off the bike doesn't seem to hamper me at all, I come back fresh.
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After a good warmup you will most likely be stronger after a short 7 day break. Your body loves a good healing period once in a while.
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If you took 7 days off the bike, would you go back at it hard on your first day back or ease back into it? Not due to sickness, vacation. This will be the longest time off a bike so I don't know. 4-5 days off the bike doesn't seem to hamper me at all, I come back fresh.
Seven days IMHO is not a long break in my world.
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Just ride and do what feels right at the time.
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#6
Portland Fred
You never need to ease back in. If you're off too long, your fitness gets so messed up so you're unable to do as much -- the process is self regulating.
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Do a good warmup and let your body dictate how you feel on how hard you hit it.
#11
Farmer tan
Your form should be high after only a week off if you were steadily training before.
The fitness/freshness curve (Strava) is useful for predicting your form when you take a few days off. (Strava was inspired by other systems that use the same model with different terms: chronic training load, acute training load, training stress balance.)
For example, suppose you're at 48 fitness and 60 fatigue, your form would be -11. With time off, your fatigue drops much faster than your fitness, so form skyrockets. After 7 days off, you'd be at 41, fatigue at 22, and form at 19. You should be able to knock out a hard workout.
The fitness/freshness curve (Strava) is useful for predicting your form when you take a few days off. (Strava was inspired by other systems that use the same model with different terms: chronic training load, acute training load, training stress balance.)
For example, suppose you're at 48 fitness and 60 fatigue, your form would be -11. With time off, your fatigue drops much faster than your fitness, so form skyrockets. After 7 days off, you'd be at 41, fatigue at 22, and form at 19. You should be able to knock out a hard workout.
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Your form should be high after only a week off if you were steadily training before.
The fitness/freshness curve (Strava) is useful for predicting your form when you take a few days off. (Strava was inspired by other systems that use the same model with different terms: chronic training load, acute training load, training stress balance.)
For example, suppose you're at 48 fitness and 60 fatigue, your form would be -11. With time off, your fatigue drops much faster than your fitness, so form skyrockets. After 7 days off, you'd be at 41, fatigue at 22, and form at 19. You should be able to knock out a hard workout.
The fitness/freshness curve (Strava) is useful for predicting your form when you take a few days off. (Strava was inspired by other systems that use the same model with different terms: chronic training load, acute training load, training stress balance.)
For example, suppose you're at 48 fitness and 60 fatigue, your form would be -11. With time off, your fatigue drops much faster than your fitness, so form skyrockets. After 7 days off, you'd be at 41, fatigue at 22, and form at 19. You should be able to knock out a hard workout.
#14
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I am pretty old (50) and I think I feel the effects of a few days off the bike quite acutely: my heart rate is noticeably higher and it generally feels harder to complete a ride. I am actually in the midst of an enforced break after a couple of months of solid riding due to straining my Achilles last week. My last ride was Sunday and my Strava (fitness, fatigue, form) scores were (62, 69, -7) on Sunday and are now (56, 39, 17) so fitness has done down at little, but fatigue and form scores have improved significantly due to the rest. My injury is almost completely gone so I'll be very interested to see how I go when I next ride either tonight or tomorrow. My gut feeling is that I will struggle!
#15
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There are plenty of weekend warriors who do most of their riding once a week.
After my recent 181 mile ride, I don’t think I was fully recovered for about a week (including riding).
Anyway, if you've been hammering it hard, a week rest before a long ride would be nice.
You will have some deficit if you take a few months off in the winter, or worse break a bone and hobble around for a few months with a cast.
After my recent 181 mile ride, I don’t think I was fully recovered for about a week (including riding).
Anyway, if you've been hammering it hard, a week rest before a long ride would be nice.
You will have some deficit if you take a few months off in the winter, or worse break a bone and hobble around for a few months with a cast.
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If you took 7 days off the bike, would you go back at it hard on your first day back or ease back into it? Not due to sickness, vacation. This will be the longest time off a bike so I don't know. 4-5 days off the bike doesn't seem to hamper me at all, I come back fresh.
I just had surgery on my hip on Friday, so I am nervous to see how far my conditioning has dropped when I come back. I hope that I am not riding with the "C" group upon my return. The pace is bad enough but their number of stops and the duration they stay at them would drive me crazy.
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Seven days off isn't long enough to be concerned. You should be well rested. If you can do some cardio and weights during those seven days, even better.
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Due to what I do for a living, I'm pretty much a constant in this sort of thing. I work 14 on 14 off so for 14 days, I probably get 10-12 rides in and when I go back to work for two weeks, I get exactly 0. Usually the day I come back I hop on my bike (I'm tired, I put in 220ish hours or more those 14 days) and I'll do a quick ten mile spin around the neighborhood simply to get my form back. I'm a BAD knees out kind of guy and it takes focus to remember to tuck my knees in and use the right muscles. The next morning, I wake up and do 50 miles and it's usually faster than my normal speed. Because I ride so much when I'm home, I can tell as my average speed drops off a pretty good bit by the time I'm ready to go back to work. Now I'm nowhere near the fitness level of a lot of you guys, I have a train wrecked right knee and I ride because I used to be a runner and that's simply not a possibility anymore, can't take the impact so I adopted cycling as my next sport of choice. My average rides are 40-50 miles and not at a ridiculous pace (like 16-17) but I honestly see no drop off in endurance with 14 days off every month.