Deconditioning - How long does it take?

xxamr_corpxx said:

It's been a windswept and rainy week for us down here in Auckland, and I haven't touched a bike and done a decent ride for 4 days.

How long before I start losing my aerobic fitness and leg strength?

The general rule I hear in the cycling training world is "you will lose aerobic ability after 3 days of rest, and it takes 2 weeks to gain more ability" As for leg strength, that takes longer to lose. I think that's the rule anyways...

xxamr_corpxx said:

It's been a windswept and rainy week for us down here in Auckland, and I haven't touched a bike and done a decent ride for 4 days.

How long before I start losing my aerobic fitness and leg strength?

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=11252068&query_hl=2&itool=pubmed_docsum

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=11474330&query_hl=2&itool=pubmed_docsum

Ric

ric_stern/RST said:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=11252068&query_hl=2&itool=pubmed_docsum

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=11474330&query_hl=2&itool=pubmed_docsum

Ric

It concurs with personal experience. Two weeks off the bike,
with maintaining aerobic capacity by swimming and hiking - complete loss of cycling speed at heart rates over 135 (~70% or MHR).
But maintaining low training volume for a number of weeks (off-season for example, 3-5 hrs/week) keeps aerobic capacity at tolerable level.

xxamr_corpxx said:

How long before I start losing my...leg strength?

Since you likely didn't gain any strength in the first place, the answer would be "forever". 😄

acoggan said:

Since you likely didn't gain any strength in the first place, the answer would be "forever". 😄

Why have my legs grown really bigger?

dot said:

Why have my legs grown really bigger?

Even endurance training tends to lead to some hypertrophy - for example, distance runners may have slow twitch fibers that are as large as their fast twitch fibers, whereas in the leg muscles of untrained men fast twitch fibers are typically 20% larger. However, you shouldn't equate muscle size and strength, as the two are not the same thing.

acoggan said:

Even endurance training tends to lead to some hypertrophy - for example, distance runners may have slow twitch fibers that are as large as their fast twitch fibers, whereas in the leg muscles of untrained men fast twitch fibers are typically 20% larger. However, you shouldn't equate muscle size and strength, as the two are not the same thing.

Then I don't understand the concept of strength at all. I know I'm lame and the question is lame and it must have been discussed here hundreds of times but WHAT is it - strength?

dot said:

Then I don't understand the concept of strength at all. I know I'm lame and the question is lame and it must have been discussed here hundreds of times but WHAT is it - strength?

The maximal tension/force (single repetition max) that can be generated by a muscle.

Roadie_scum said:

The maximal tension/force (single repetition max) that can be generated by a muscle.

Then definitely some racers who I know got much stronger legs.
Maybe power training doesn't give legs more strength 🙂 But some techniques do.

if you miss a few days an that you can get it back quickly...

but having an indoor plan helps when the Wx turns to [censored]

spinning class, lifecycle, your own trainer...anything to spin the legs and work the heart.

Roadie_scum said:

The maximal tension/force (single repetition max) that can be generated by a muscle.

where have you been hiding?

ric

ric_stern/RST said:

where have you been hiding?

ric

😄

Ric! I've been meaning to get in touch with you actually...

I've been hiding at uni and on my bike. Also helping set up a new team in Australia which is taking up a bit of my time.