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Noob Mistake: Never Resting

11.13.2012 by Ray Niekamp // Leave a Comment

Riding hard is fine — as long as you build some rest into your training schedule.

During the summer months, I find it easy to hop on the bike and for at least part of my ride — if not the whole thing — really push it. After all, if I’m going to become a better cyclist, I have to push myself, don’t I?

The trouble with that thinking is that it piles too much stress on the body, and instead of being a way to improve, the rider who always pushes it can easily become fatigued and ride slower, not faster.

But even when I’m pushing it during the summer, I build rest days into my schedule. Partly, that’s dictated by work. Sometimes, I just can’t get home early enough to get in a quick 15-20 miles.

Mainly, though, it’s a self-imposed layoff. I usually bike four days a week, so I have some rest days built into my schedule. If I do manage to ride a lot during the summer, I still won’t go more than five days in a week. I have found that at my age, rest is vitally important.

Endurance coach Joe Friel points out that fatigue keeps your body from breaking down entirely. It forces you to rest. But newer riders who are trying to get fast to keep up with the A riders in their group, or who push themselves six or even seven days a week run the risk of overtraining  — when they’re putting in a lot of effort, but not showing much in the way of improvement. They could even be getting worse.

So you’ve got to rest from time to time. Friel recommends three days doing a low intensity exercise, such as swimming. If you decide to ride, stay away from other riders, so you don’t give into the urge to race. If those three days of light work don’t help, get off the bike altogether and rest. Sleep. Sit around. It’ll do you good.

Now that winter is approaching, most of us will be doing a lot less cycling, although some of us will set up the trainer and go hard at it several days a week during the off season. Calmate! Take it easy. Work on building your endurance for the upcoming riding season. There’s no need to approach that with a sense of urgency.

Experienced riders know this. It’s the noobs who push too hard. Now’s the time to build some much-needed rest and rebuilding into your routine. You’ll be better for it when spring comes along, and you decide to get in shape for that first big organized ride. With enough rest, you’ll be able to build up to it quickly.

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Categories // training Tags // noob mistake, rest

Heavy Riding Months, Light Riding Months

10.18.2012 by Ray Niekamp // 2 Comments

Been off the bike again this week. That’s the second week in a row. I had been doing so well this year, racking up miles like crazy, on track for a personal mileage record for the year.

Then October hit.

It should be one of my higher mileage months. The weather, while still warm around here, is moderating. I already set a personal best on a nearby hill, simply because it was cool enough when I rode it to keep from heavy sweating and overheating on the way up. October is a time when you can pull out all the stops, because the temperatures are once again in the reasonable zone.

I’ve ridden 50 miles in October. Yup, that’s it — 50.

Wha’ happened?

Well, I had this mechanical, if you remember. My derailleur hanger broke, and took out my derailleur with it. Then, after I borrowed a friend’s bike, it flatted and I didn’t want to risk another flat farther from home. Then, it rained on the only weeknight of the week that I can ride after work.

And an odd thing happened — I don’t feel that I have to be on the bike more often. It occurred to me earlier today that this impromptu hiatus from riding is a good thing. It’s giving my body a rest. It’s easy to push yourself too hard and tire yourself out. I certainly won’t be doing that this month. And another thing — since I’m not riding as much, I’m not thinking about riding as much. I don’t call up the collection of biking blogs I read every day to find out who’s posted something new. I’m concentrating on some additional things at work that I hadn’t been involved with and that are adding some interest to the day in, day out of my job.

I am looking forward to the weekend. I do want to get on the bike again, but I won’t feel it’s necessary to rack up a bunch of miles to make up for lost ground.

But come November…

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Categories // Odds 'n ends Tags // rest

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