These Rules For Training and Rest matter for every keen sportsman or woman, if you are a seasoned athlete, cyclist, rower, triathlete, or a beginner, whether you are a top Iron Man, or if you're a jogger new to cycling and now contemplating some testing long distance road cycling sportives. We have learned our training methods through many hours and days riding on training camps with some of the world's top bike-riders. Here is a brief summary of some of the points about Rest that we feel really matter. It's important to keep a training and eating diary too, for each day's activity and calorie consumption. But only track your weight once each week. We suggest that you do this on Monday mornings, Then, if you feel that you are behind on your weight-loss goals, you can normally put in a really strong Sunday training session. But then be really careful with your Sunday lunch and tea-time food consumption and calories!
Rest on every third day
The more you train or race, then the more important this rule is. Do not push yourself and overtrain. It can set your form and fitness back for a few weeks. Only the pros can ride every day at full tempo. But they have to, in order to be conditioned for lots of three week stage racing. And the pros can often grab 14 hours of sleep on some days, to support their body's recovery process. Your body will need to recover from training without such a sleep luxury. In fact the less fit that you are, then the more this rule of rest should apply. Getting on the bike again after a rest day will feel fantastic!
Do not ever train when you feel hungry or unwell
Either will drain you. Then you will be doing your body more harm than good. After consuming good carbs at least one hour before, you can train for 90 minutes without re-fuelling your muscles with some more glycogen. But, never feel that it is making you stronger, by 'running on empty'. You can deplete muscle strength and it ruins your body's fat burning energy and capabilities. Plus, if you ever feel at all unwell, pushing your heart rate can be extremely dangerous. So just treat this as a rest day. Never feel guilty about interrupting any training regime, if you feel any symptoms of flu, nausea, or any other illness. And if you are on any medication or painkillers, do not train until 24 hours after a course is completed. Again, just treat this period as rest. Then you'll feel even more refreshed and ready, when you can get back out on your bike or out for a run.
Train alternate days for leg rides, tempo and intervals
Variety really can be the spice of elite cycling or athletic life! Unless you have the advantage of free time, to train twice a day (and then get the requisite rest), try to get your body used to the season's race conditions. So, for an average sportive or club rider, these two example week's' cycling training would be:
Week One
Monday. Rest
Tuesday. 60km tempo ride
Wednesday. One-hour cardio intervals
Thursday. Rest and Relax
Friday. 80 km easy ride
Saturday. 80 km tempo
Sunday. Rest
Week Two
Monday. One hour cardio intervals
Tuesday. 100km easy
Wednesday. Rest
Thursday. 60km tempo
Friday. One-hour high cardio intervals
Saturday. Rest Day
Sunday. 120km easy pace no big efforts
For an average standard triathlete, or serious cyclist during the season, we recommend that you do as many weekend sportives, or as much racing as possible, to achieve real leg speed. It beats those lonely painful intervals every time, when you are pumped up with adrenaline during competition. However, during the racing season, an elite rider or athlete will need easy days too, training one day for 4-6 hours midweek, between weekend races. Check the balance or training and rest with your club coach or more senior riders in your own training groups. Just remember to follow the rule to rest. Enjoy that day off and you will relish the next day on the bike, even more! We hope these Elite Fitness Training Tips have given you some useful insights on achieving more through your training. Enjoy that Rest!
Rest on every third day
The more you train or race, then the more important this rule is. Do not push yourself and overtrain. It can set your form and fitness back for a few weeks. Only the pros can ride every day at full tempo. But they have to, in order to be conditioned for lots of three week stage racing. And the pros can often grab 14 hours of sleep on some days, to support their body's recovery process. Your body will need to recover from training without such a sleep luxury. In fact the less fit that you are, then the more this rule of rest should apply. Getting on the bike again after a rest day will feel fantastic!
Do not ever train when you feel hungry or unwell
Either will drain you. Then you will be doing your body more harm than good. After consuming good carbs at least one hour before, you can train for 90 minutes without re-fuelling your muscles with some more glycogen. But, never feel that it is making you stronger, by 'running on empty'. You can deplete muscle strength and it ruins your body's fat burning energy and capabilities. Plus, if you ever feel at all unwell, pushing your heart rate can be extremely dangerous. So just treat this as a rest day. Never feel guilty about interrupting any training regime, if you feel any symptoms of flu, nausea, or any other illness. And if you are on any medication or painkillers, do not train until 24 hours after a course is completed. Again, just treat this period as rest. Then you'll feel even more refreshed and ready, when you can get back out on your bike or out for a run.
Train alternate days for leg rides, tempo and intervals
Variety really can be the spice of elite cycling or athletic life! Unless you have the advantage of free time, to train twice a day (and then get the requisite rest), try to get your body used to the season's race conditions. So, for an average sportive or club rider, these two example week's' cycling training would be:
Week One
Monday. Rest
Tuesday. 60km tempo ride
Wednesday. One-hour cardio intervals
Thursday. Rest and Relax
Friday. 80 km easy ride
Saturday. 80 km tempo
Sunday. Rest
Week Two
Monday. One hour cardio intervals
Tuesday. 100km easy
Wednesday. Rest
Thursday. 60km tempo
Friday. One-hour high cardio intervals
Saturday. Rest Day
Sunday. 120km easy pace no big efforts
For an average standard triathlete, or serious cyclist during the season, we recommend that you do as many weekend sportives, or as much racing as possible, to achieve real leg speed. It beats those lonely painful intervals every time, when you are pumped up with adrenaline during competition. However, during the racing season, an elite rider or athlete will need easy days too, training one day for 4-6 hours midweek, between weekend races. Check the balance or training and rest with your club coach or more senior riders in your own training groups. Just remember to follow the rule to rest. Enjoy that day off and you will relish the next day on the bike, even more! We hope these Elite Fitness Training Tips have given you some useful insights on achieving more through your training. Enjoy that Rest!
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Elite Cycling Fitness was founded by former Elite Riders and Top Triathletes. Get 15 FREE E-BOOKs on Elite Cycling and Triathlon Fitness With Enough Rest
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