![]() If you live in a flat area, you can likely get away with a little more distance on a rest day-as long as you keep the intensity low.īengtson, who is mostly a triathlon coach, typically progressively loads her athletes during 4-5 week periodizations within the week, so their schedules include intervals, something with a more intense, heavier load, and a big workout on the weekend. If you live in an area that’s surrounded by tough terrain but still want to ride close to home, Brannigan suggests you try dialing down the distance and intensity. You should also pick a route that isn’t too challenging. refreshing for the mind as well as the body,” Marzi says. “For example, try riding and chatting with your 10-year old or take out a cycling newbie for an easy hour-long spin to begin to show them the ropes on the road. Recovery day can also be a great time to help your child or friend get introduced to the sport without them worrying about getting dropped. Quick Recovery Tricks to Get You Back on the Bike.“Recovery day may be a day to put the meters and monitors aside, though, and put it in the small chain ring and just ride easy, think perceived exertion of 1 or 2,” Marzi says. A lot of coaches will use data, like a heart rate that’s less than 65 percent of threshold heart rate or less than 55 percent of your functional threshold power (FTP,) Pat Marzi, USA Cycling Level 3 Coach, tells Bicycling.īut it’s a good idea to try ditching your Strava and power meter and just get back to the basics of riding. There are a couple of ways you can think about slowing down on recovery day. Mostly importantly, going slow will be less taxing on the muscles, which is the goal of a rest day, Brannigan says, Riding is still okay in some cases-but you have to slow down. Can you still ride on your recovery days? In order to improve in the world of fitness, recovery is essential,” Brannigan says. “If you start to notice signs that your body isn’t performing as well as it should, you might want to listen and dial back the intensity for a while. Moderation and variation are two key aspects of a proper training regimen, according to Brannigan. If you ease up, you have time to catch injuries before they happen,” Bartolotta says. “Slowing down means you have the time to pay attention to how your training is affecting your body. How can going slow improve your performance? “From a stretching standpoint, yoga positions can be too forceful for certain people because of the static and weight bearing positions you'll often find yourself in,” Jeff Brannigan, program director of Stretch*d tells Bicycling. We believe that if we stop we lose momentum when the opposite is true,” Bartolotta says.Īnd while recovery day doesn’t mean you have to do nothing, it is possible to overdo it. “The concept of taking it easy has been overridden by the ‘no pain, no gain’ mentality of modern society. Taking a recovery day allows your body the time it needs to heal, and can help prevent an inflammatory response to any training or strains to your joints and muscles, Nic Bartolotta, M.P.T., H.H.P., chief clinical officer at Range of Motion Products, tells Bicycling. ![]() (If you’re completing a hard workout on the bike, this will happen primarily in your quads and glutes.) You need to take recovery time to let these tears heal, helping to strengthen the muscle fibers, Penni Bengtson, USA Triathlon Certified Coach at Finish Line Productions, tells Bicycling. When you exercise-especially during a hard workout-your muscles develop microtears. → Get Bicycling All Access to stay on top of the latest expert training advice, nutrition tips, gear reviews, and more! Why is a recovery day so important? While the exact amount of rest and recovery varies, a recent consensus statement that was published in the International Journal of Sports Medicine and Physical Performance found that successfully implementing rest days in your training can have both mental and physical health benefits, such as combatting mental fatigue and injury.īut how exactly do you know if you’re taking adequate rest on rest days, and what even are some of the rest day benefits you’d reap? We tapped cycling coaches and recovery experts to break down all the info you need.
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