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Rest(5 posts)

Jun 28, 2002 11:20 AM
Out of curiousity... how much rest can you take without having a detrimental impact on your fitness? I have my own views on this but I would like some physhiological explanations.

Nick Corcoran
I've heard that a 1-week break does not affect fitnessweiwentg
Jun 28, 2002 6:23 PM
and I think that's about right from limited personal experience.
Two weeks off with cross training seems to work well for me!Canidraftyou
Jun 28, 2002 7:16 PM
Between the first and second half of the race season, Ill do a transition period. During this transition I ride 2 days a week, working on form and muscle memory, swim three days a week and work legs very light in the gym once each week. This way my legs are working 6 days, just as if I was riding on a schedule. Long as you keep your cardio up, your legs can go with less work. Should not loose any fitness. You could loose alittle in the technical areas, such as; Sprinting and climbing. But come right back!

The second half of the season is always stronger than the first half for ME!

Detraining: when I was in school...Old_school_nik
Jun 30, 2002 5:44 AM
In the early 90's when I was getting my degree in Ex Phys - "de-training" studies were few and far between (its hard to get big groups of highly conditioned athletes to give up fitness)

The few that did a decent job showed that, assuming you were not overtraining, you begin to lose a very small amount of conditioning after 3 days of no HR increasing activity. The 'curve' of deconditioning stays the same from 3 days to nearly 14 days only increasing slightly during that time. After 2 weeks of no activity, the curve steepens dramtcally- for every day of inactivity, it takes 2 days to get back to where you were.

Keep in mind that cross-training and any other HR increasing activity can stave off the loss of conditioning or at least flatten the curve.

Many factors such as how good a base of condition you have, the years of training...etc also effect detraining..

Curious to see if there is anything new on this topic...

Two conflicting voewsbrider
Jul 1, 2002 7:44 AM
Here's a couple illustrations to show the different views.

First is a quote from Emil Zatopek (top distance runner from the '40s and 50s): If I take one day off, I know it. If I take two days off, my wife knows it. If I take three days off, my fans know it.

And the opposite end of this is that a week off every 6-8 weeks is beneficial to help keep overtraining at bay (usually in the bodybuilding arena).

I've also seen (in distance running) that when taking two weeks off, you will lose two months of build-up.

My personal experience is that a couple days off is no big deal, and is usually enough to restore mental freshness.