How much rest is recommended after a first century?
#1
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How much rest would you recommend after a first century?
I rode my first century on Saturday.
I'm itching to get back in the saddle this evening.
Is only one full day's rest OK?
I'm itching to get back in the saddle this evening.
Is only one full day's rest OK?
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??...there is nothing mythical about a century. It's a long bike ride. Go ride the next day if you want to.
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As others mentioned, it's all about your conditioning and how you feel. Many week long organized rides have a century day with no break afterward and all fare just fine, albeit maybe a little slower. :-)
#10
tcarl
I'd say go ahead and ride. You'll probably want to take it easy, maybe for several days. How do you and your muxcles feel? They'll tell you a lot about how hard or far to go. Consider staying in lower gears than normal and spinning a little faster to "stretch out" the legs. If you have hills to climb try standing up in a somewhat higher gear at a slow cadence, again for the purpose of stretching. I'd avoid monster hills for a few days.
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Thanks for the comments. I'm glad it wouldn't interfere with recovery.
I took a flat 10 mile route and mixed up some brief sprints with a generally more relaxed tempo. It felt good.
Though I definitely noticed less power and stamina in the legs. Hopefully that will return in a few days.
I took a flat 10 mile route and mixed up some brief sprints with a generally more relaxed tempo. It felt good.
Though I definitely noticed less power and stamina in the legs. Hopefully that will return in a few days.
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I think any coach will tell you that if you are not sure if you should ride or rest, then you should rest. If you worked really hard during the century and can barely walk the next day then you should probably stay off the bike or do a really easy spin. If you feel like riding then go for a ride, but keep in mind that your body went through a lot the previous day and it may not be a good idea to go on the 30MPH group ride the next day. Or consider doing what was stated previously and go for normal rides for a few more days and be prepared to take a week of low volume training/recovery. Then build up for 2-3 weeks and take another low volume week.
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It's ALL base...
There's not a whole lot bad that happens if you get this "wrong".
(where's my Scanners gif?)
FWIW, some people go ahead and do another century right after the first. Weirdos...
(where's my Scanners gif?)
FWIW, some people go ahead and do another century right after the first. Weirdos...
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If you ride hard without recovering you will delay your recovery and will most likely not gain anything. If you feel like you need recovery time then do easy and shorter rides.
#25
Agreed. Also, the short easy rides should include neither "sprints" nor "tempo." If your goal is recovery and you're unable to hold back then a day completely off the bike might be a better choice.