When to rest?

Loretta Damage

This is my typical training week:

Mon: Commute 26miles total, 1 hour interval training at lunchtime HR 75-89%
Tue: Commute, 1 hour endurance on spinning cycle, HR at approx 83-89%
Wed: Commute, Spin Class - whatever programme instructor sets but try to maintian HR 75%+
Thu: Same as Mon
Fri: 10000m pull on concept2 indoor rowing machine / core strength trg
Sat: Rest
Sun: Anything between 35 - 50 miles depending on time available. Profile varies but try to maintain HR 83%-89%.

I'm trying to build up to some longer Sportives next season, have had a go at some shorter routes this year but want to crack the 100 mile plus routes. I'm 40, took up road cycling to maintain fitness after retiring from rugby and have lost 2 stone since June. Am I doing too much? I feel guilty if I miss a few days on the bike but I know I'm not 21 anymore!

Bronzie

Loretta Damage wrote:

Am I doing too much?

If you can still complete the training sessions without leaving yourself wasted and still have the motivation to do them, then you are not doing too much*.

* - the proviso is that you've built up to this level over a period of time and are fairly consistent week to week.

jibberjim

Bronzie wrote:

Loretta Damage wrote:

Am I doing too much?

If you can still complete the training sessions without leaving yourself wasted and still have the motivation to do them, then you are not doing too much*.

* - the proviso is that you've built up to this level over a period of time and are fairly consistent week to week.

With normal motivations, (I want to do better, I want to do well) and a normal life outside of cycling (I need to go to work, I need to go on holiday, I need to visit great aunt maud) it's almost impossible to do too much and actually chronically overtrain, you'll over reach occasionally which is good, but will get enough rest in those enforced breaks - or when you simply can't be bothered.

So like Bronzie said.

celbianchi

As Jim said - most of us can probably train a lot more than we do, normal life prevents overtraining in most amateurs.
I get surprised that so many amateurs follow the pros and have a month off the bike altogether in October or November. Not necessary in my opinion.

ride_whenever

You'll find their month 'off' is very much that, they'll still be riding, but just for funsies and gentle pootles.

You see the same in most top flight hardcore sports, amateurs can train to exhaustion every session usually with no ill effects, elite and pro athletes tend to need an end of season break to chill out a bit.

kieranb

I don't know, where is the rest time to allow the body to recover and build up? I don't think you need to do this much for your aim of doing a 100mile+ sportive.



My typical week is Monday-Friday a 16 mile round trip per day. Saturday a ride of around 70+ miles and that's it. This gives a weekly milage of 150miles. Come the racing season I will add 1 or 2 more sessions (each about one hour long). I can easily do the long sportives on this in a good time.

Barteos

Resting heart rate measured in the morning can be a useful indicator.
If it's higher by 10 bpm ish for a day or two then back off a bit untill it goes back to normal.

Loretta Damage

After a near miss on the A53 in this morning's gloom I've decided to knock the commute on the head for the Autumn/Winter so I'll probably try to get out for a longer ride over an extended lunchtime in the week,and try to up the mileage on my weekend ride out.

SBezza

It is the rest that improves the body in the end. Stresses for everyday things like work, need to be taken into account. Work stresses and the like are NOT resting no matter how you see it.

Looking at your summary, for general fitness what you are doing is fine, for progressively getting better at cycling, I don't really see this happening long term. Things like spin classes are great for general fitness IMO, but not great for cycling performance.

If you can spend this time on the road or turbo in a structured way you would probably see greater gains. Some of the commutes can also be taken as recovery rides.

I commute alot of the time, but most morning ones are only at recovery pace, with longer commutes home being structured and ridden at different training zones and different length rides. Not so easy now it is getting dark, but some decent lights it isn't too hard to do.

As for breaks, even amateurs need a break sometimes, it depends on how hard you have been training and racing. It is hard mentally sometimes rather than just the physical aspect. I have had a month of taking it fairly easily, yet still training, and it does wonders for you, then again I had a very hard August and September, training and racing wise.