how much fitness can you lose in 3 weeks off the bike

gubber12345

hi all
I hadn't been out on the bike now for about 3 weeks,so at work today me and a workmate who lives beside me decided we'd go out for a short burst tonight.we only done about 15 miles as he hasn't been out in ages but I couldn't believe how much fitness I had lost(could do 60 miles without any bother before).struggled round in a 15.5 avg where I was usually doing 17-18 avg,and was knackered almost.

is this normal or will a few rides have me coming back to fitness again?

Pepperoni Man

I'd say it's pretty much the same way with any sport or physical activity. I stop playing 5 a side footy in the summer (which is one reason why I got into road cycling) and in the autumn when we start playing again I'm almost dead. Numerous barbecues and bottles of wine doesn't help I suppose!!

Mreckless

You will be fine, will take a week or 2 till your back up to full fitness but this time of year its good to have a break

ravenvrider

3 weeks hmm...i have just gone through week 10 (due to injury), start again properly in a weeks time.....not looking forward to it...it was hot and sunny now its cold wet and dark!

diy

Gone from 3-4 times a week to 1 - 2 times a week the last 4 weeks, big difference in performance. But the cold also slows you down as you put more clothes on and have to deal with the fact that its harder to ride in the cold.

mlgt

Just try and pick up the routine again.
When I had my accident I lost a month and lost confidence. I was wary of every pothole and braking when I didnt need to.

Fast forward 2 months Im back in the saddle and riding has become fun again.
Find some hills to get your fitness back up again.

Mikey23

Plus one for the confidence thing. I lost most of July and August due to injury and got back by using static bike and later a turbo before out again in September. Up to about 120 miles a week now and can do up to about 20 at a time now before soreness makes it difficult and dangerous. Still not averaging the speeds I was but at least I'm out ...

pinkteapot

diy wrote:

Gone from 3-4 times a week to 1 - 2 times a week the last 4 weeks, big difference in performance.

*snigger*

:P

I had a pathetic August. Oddly, I've found I don't like cycling in the nice weather - too hot! I've struggled through September and October to really get going again. I only started cycling in Feb, and did a good amount until July. Now I feel like I'm right back where I started, though it's probably not quite that bad.

Did 30 miles this morning and Strava tells me it was "extreme" with 65% of my time spent in HR zone 4. I only averaged 13.9mph. :shock:

animal72

General rule of thumb is 1 week per 1 month out. Good to use as a guide if you've been injured...

Simmo72

6 weeks off due to illness, out tomorrow for the first time.....it's going to be bad. It's not losing the fitness, it's burning off the extra comfort generated calories that's the big problem

gubber12345

i'm gonna make a bit more effort to get out now again.takes a bit more motivation after a long day at work to get changed and out into the wind and rain.....oddly enough once am out I don't give a sh1t about the wet its just actually getting out

overlord2

It's not a case of loosing fitness it's more how long will it take to get back to the level you were at before. I generally so by the mantra for each week lost past 2 weeks it usually takes the same amount of time to get back. So 3 weeks = 1 week, 4 weeks= 2 weeks...

It obviously depends how fit you were before and how long you have been active. Someone active for 20 years will recover faster than someone active for 1.

johnny25

It depends if you have been doing any exercise in the interim. If you've been sitting in front of the telly eating lard most nights then I'd imagine you'll struggle.

I've been off my bike for 4 weeks now due to work and family commitments, but been down the gym doing cardio work and some strength work at least twice a week, plus the odd run. I'm anticipating I won't have many fitness issues when I go for a ride on Sunday. In fact, I'm hoping the rest from the bike will improve my performance once I get back on it

Mikey23

Looking back at my strava records there was only 3 weeks when I wasn't doing anything before I was back on an exercise bike which I could just about manage one handed. So my body was ticking over

ScreaminWargasm

In my experience, you definitely will lose some of your fitness in a very short space of time. Even 2 weeks. The good news is, it comes back almost as quickly.

I was off the bike for about 5 months with a dislocated hip and broken femur and after 5 months, could only manage a few miles on the turbo.

At month 7 (now) I am comfortably riding flatish roads at 20+ mph avg which is about the same as before so I am at a similar level after just a couple of months back on the bike.

Mick

gubber12345

ScreaminWargasm wrote:

In my experience, you definitely will lose some of your fitness in a very short space of time. Even 2 weeks. The good news is, it comes back almost as quickly.

I was off the bike for about 5 months with a dislocated hip and broken femur and after 5 months, could only manage a few miles on the turbo.

At month 7 (now) I am comfortably riding flatish roads at 20+ mph avg which is about the same as before so I am at a similar level after just a couple of months back on the bike.

Mick

well done mick good to hear.

been out for my 2nd ride now in 3 days since the lay of but although it was tough tonight over the same course I managed a half a mile an hr avg faster.WOOOOHOOOOOOO

Mikey23

Yay

declan1

If I don't get out for a week I feel absolutely crap when I get back on the bike again. Even a little spin just to keep the legs going is better than nothing. I've had times when I haven't been out for 3 weeks and it almost felt like starting over again.

My dad can be off the bike for over a month and feels faster when he's back on it again - bizarre.

neeb

I get a weird pattern of performance after I've been off for 1 - 2 weeks. First day back, legs feel weird/bad but often I put in a decent performance. Second or third day I usually go through a horrible session where I feel completely dead and can't maintain my normal pace. Then after a rest day I come back and feel great, basically back to where I was before the time off but maybe even better.

Basically, one or two weeks off occasionally will do you good, but it takes a few days to get back into the flow. Three weeks is more borderline, you will definitely have lost some real fitness and it might take you a couple of weeks to get it back, but it won't do you any harm in the long run.

the playing mantis

peoples natural fitness varies massively. some lose it promptly, others can dip in and out without issue, (unless say its proper hardcore)

when i'm in running mode and stop for 10 days i can feel it bad when i come back. same with any strenuous aerobic activity.

i havent ridden in anger for 2 months, or done any proper exercise, i will soon be back on it, and will struggle until a few weeks of doing it everyday.