Rest Days?

shoulder_of_orion

I have seen a few threads on this site about nutrition, hydration and general angst about the bike at times.

3 weeks ago I started commuting after 2-3 years of inactivity (8-10 years cycle commuting before that). My commute is 11.5 miles in each direction and it takes the best part of an hour. I am not a fair-weather commuter and cycle in wind, rain or sunshine.

But this morning I woke up, feverish and aching all over (it had been coming on for a couple of days). This could be because of the yellow fever jab I took a few days ago in preparation for a trip to equatorial africa, it could just be a run-of-the-mill flu virus (though I doubt it as I have the constitution of an ox and have only ever called in sick once in my 13 year career) or it could be, and this is what I suspect, because I have been pushing too hard on the bike.

I had a meeting in town that I had to be quite smart for so I decided to take the train for the first time since I got the bike. I remember one year in a forlorn attempt to get fit I followed an Army fitness plan which advocated "rest days" between periods of sustained exercise in order to allow your body to recuperate.

So my question is this: does anyone take "rest days" (as a matter of course) and do you think that it is effective?

As a corollary to my first question, do you think by not taking rest days that you risk running your body into the ground?

Jamey

It might be a combination of the things you mention, certainly the vaccine and maybe riding harder than normal.

DonDaddyD

I think any kind of exercise requires a rest day to allow the muscles to heal.

Same with cycling and long distance commuting (at speed not normal to your base fitness).

Rich158

I always have a clothes changover day, which breaks the week up nicely and acts as a rest day. I find if I try to do four days in a row I'm dead by Friday, I do 23 miles each way in 1:15 as an average. I have found that although I'm in the best shape of my life I've never been so ill and pick up any bug that's going round. I'm going to try having recovery days, ie riding in at a much slower pace, as I usually hammer it every day. I should add that I also run twice a week at lunchtimes, and swim 1-2 times a week as well, so maybe I have been overdoing it a bit :roll:

cjcp

Rest should be part and parcel of any training plan. I ride five days a week, and, if I;m feeling off colour, I take it easy (I figure that it's better to be in the fresh air than in a bug-ridden train and tube carriage). If I want to ride on a weekend, I ride on Sunday so the legs have some time to recover.

However, lack of sleep and a proper diet are big factors. There'll be lots over on the "Training" forum.

Rich158

+1 to that. i've just forced myself back on to the bike after a bout of bronchitis and feel much better. I'm just taking it easy but it feels like it's really cleared the crap out of my lungs.

I forgot to say in my last post that I feel rest days are essential, they allow your body to recover and refuel.

salsajake

17.5 miles, average is about 1:10 I guess (including traffic lights, junctions, ped crossings, roundabouts etc in my defence!), best so far of 58 mins (with a tailwind and fairly going for it).

I tend to ride at something that feels like 60-70% of capacity, then on a Wednesday, I ride at 50-60% of capacity. It only takes five minutes or so longer but it feels so much better on Thursday morning than it did on Wednesday when you first get on the bike. I used to ride at 80% to 90% but I was definitely destroying myself doing it.

If you are achy every morning, other than a Monday, then you will benefit from a rest, or try slacking off slightly on the power, makes a big difference.

il_principe

Rest Days?

MTFU!

Nah, only kidding, rest is (as others have said) v important. I commute every week day, but never train more than 5 days a week (Mondays and Fridays are rest days). Then there's the whole notion of active recovery as well. I tend to have a gentle hour/90 mins spin on a Tues after a big session on Sunday.

If you're just not feeling it then take some time off the bike.

Christophe3967

I do have a day off at the weekend but that's only because I have to juggle family committments with my own selfish desire to spend as much time as possible out on my bike. I don't really count commuting as serious exercise, for me it's just the most effective way of getting to work, and is good fun as well.

shoulder_of_orion

I think I might try building a "clothes changeover" day into my week - though it does seem that quite a few are commuting to and from 5 days a week.

Christophe3967

Shoulder of Orion wrote:

I think I might try building a "clothes changeover" day into my week - though it does seem that quite a few are commuting to and from 5 days a week.

Sounds like you may be sickening for something, you just need to listen to what your body is telling you.

salsajake

It does sound like that is the case, but if your non-bike commute is expensive or hopelessly dull, try dropping the intensity of your ride throughout the week, or even just for one day midweek - see what works for you.

My commute costs me £6.40 for the train and about £3 in running costs for the car, so I don't like rest days, especially as all the money I save from commuting goes on my bikes!

shoulder_of_orion

At the moment my body is telling me "go to bed", I very rarely get ill so I find it difficult when I do. The expense of my other commuting options is not an issue (I have an annual travelcard) and it's not really in my nature to "take it easy".

I will I think try 4 days a week commuting for a while until I build my fitness levels back up.

A - W

I try and commute five days a week, but I am only doing five miles each way.

Rest days are a nice idea but I can't be bothered to be stuck in traffic in the car so tend to rest over the weekend.

cjcp

Shoulder of Orion wrote:

At the moment my body is telling me "go to bed", I very rarely get ill so I find it difficult when I do. The expense of my other commuting options is not an issue (I have an annual travelcard) and it's not really in my nature to "take it easy".

I will I think try 4 days a week commuting for a while until I build my fitness levels back up.

Cup of horlicks and an early night.

lost_in_thought

I commute 5 days a week (travel permitting) only 7 miles each way though. Like someone said above, if I'm feeling a bit rough I'll take it easy - hate the tube!

I also ride most weekends, but if I ride both days on a weekend and cycle all week I do feel like I need a day off on the subsequent weekend!

itboffin

When I used to have a commute i'd rest on Sat because I'd be so hungover Sunday would depends on weather and how bad the hangover was still.

Now I ride 6 days a week min 25 miles a day avg. with approx 2000ft ascent every ride so a rest day is very much needed, I have perm sore legs ATM, i'm only 4 weeks into this 3 month training plan.

I love rest days me