burnt out

To me, an easy week or total rest week off the bike about every two months is a good thing. Even if you lose some small % aerobic fitness by the end of the rest week, you'll quickly regain it when you start riding again.

In my experience, you'll gain fitness and strength during the recovery week. If your body is telling you it's time for a break, I'd say listen.

I recently had a three week enforced lay off (illness and business travel). I did a couple of sessions on exercise bikes in hotel gyms and a 8km run which I paid for with very sore knees for about 3 days.

When I got back on the bike I felt surprisingly good. Only took a few days to get back to feeling at least as good as where I'd left off. I think the rest did me some good.

A week off is probably a good thing to allow your body to repair any niggling injuries and to recharge your attitude.

I could'nt take the guilt anymore so i got back on bike yesterday 6 days off. i felt very strong, i only rode for an hour and could not help pushing a high pace. i agree with you guys, i think time off is also a good thing, HAPPY NEW.

Zaskar,

Be carefull to balance rest into your training schedule. Remember

training = exercise + rest/recovery

without the correct amount of rest your body will start to move into the first phase of over training.

Regards,

Mark

Quoted post said:

Originally posted by zaskar
after 4 months of training im burnt out and want a rest off the bike. in the last for months i havent had more then 3 full days off the bike. my question is today will be 7 days since my last ride how much fitness is lost in a week? is a week to long? it also looks like it will be a few more days before i get back on because of the weather, the thought of losing my fitness in a matter of days wich took months to get worrys me thanks.

What kind of riding? Mtb or road (sounds like mtb by your handle).

I've taken a week off w/ mixed results. To me, it feels good to get on the bike again after a week and I start out strong, but by the end of the 1st hour or so I am really sucking wind, and my performance is not optimal. It takes me a couple of days to get back to where I was.

If it's off-season for the type of riding you do, you might want to consider cross-training. Pick another recreational activity you like and mix it in to avoid burnout. For example, here in Utah, I reduce cycling workouts and add in cross-country (nordic) skiing to keep fitness. Additionally, I'm not working the same muscles as cycling, so my biking legs get some recovery time, while building my skiing legs at the same time (plus I get a good tricep and abdominal workout from skiing as well). Plus, nordic skiing is great for cardio.

Take home message: take a break if you're burnt. Do something else to stay fit. Get back into it when you and your body are ready.

JMc

Quoted post said:

Originally posted by zaskar
after 4 months of training im burnt out and want a rest off the bike. in the last for months i havent had more then 3 full days off the bike. my question is today will be 7 days since my last ride how much fitness is lost in a week? is a week to long? it also looks like it will be a few more days before i get back on because of the weather, the thought of losing my fitness in a matter of days wich took months to get worrys me thanks.

while having no full days off is usual for some riders, it isn't for everyone. most people can only manage a few weeks of continuous riding, and this is also associated with a decline in performance (often due to inability to maintain the body's carbohydrate - glycogen - stores).

generally, most people need at least one full day off a week, which would be around 17 days off versus your 3 days.

if you do 6 days/week at least one day generally needs to be an easy spin day (e.g. < 60-mins very easy).

with very high volume/frequency you'll need to ensure you consume very high levels of carbohydrate, but this would depend on how long your sessions were as well as the intensity of them.

sounds like you need some coaching/sport science advice. if you like send me an email or private message.

take care
ric

I reckon take the time off, but whatch your diet in that time. I usually put on a alot of weight in rest weeks and it really hits me hard on the return to training.