Time off the bike is a must for me. How long before it has a negative effect on my levels of fitness built over the year.
Since my last race at Irvine Beach, the bike has been redundant with the exception of a couple of work commutes. A few weeks have past and I am beginning to miss hitting the road or out on the Cross bike finding some new trails. The past few days have seen me planning my next ride, a good few miles in the saddle. Being reunited on the bike for a day is something I am really looking forward too.(I am a weirdo)
This is the second year I will be doing this ride, finishing the year with the longest ride I will do. Going to make it my annual goal.
On to my Question then. How long is too long to stay off the bike? Technical Analisis say that you start losing fitness after 2-4 weeks. Is it as early as one week off? The longer you are not riding will affect your fitness. No doubt about that. On the other hand, maybe you will appreciate your next ride more.
Physiological effects of 2-4 weeks of detraining (Cycling Tips)
- VO2 max: down 4-10%
- Blood volume: down 5-10%
- Heart rate: up 5-10%
- Stroke volume: down 6-12%
- Flexibility: Decreases
- Lactate threshold: Decreases
- Muscle glycogen levels: down 20-30%
- Aerobic enzyme activity: Decreases
- Economy: Unchanged
For me that’s all gobble-de-gook, I work on feelings, keep it simple. If I am not feeling up to riding I don’t. 2015 was a long race year/bike year. I think a few weeks off, recover, eat food, have some beers and enjoy being with the family this time of year is long overdue.
My Hogmanay Hundred ends my year on the bike, also signifies the start of my build-up to the first Cross race of the season. A new and exciting series of races SuperQuaich and first race being RGCX.
Plan to work my ass off for the first 15 days of January. Then a few days to recover before the race on the 17th. The next day I fly to Gran Canaria for a family holiday. I have managed a one-day ride pass, road shoes and Garmin will have to make their way into my suitcase, helping me to ride my way to the summit of the Island.
Roll on 31st, getting me back to being outside and enjoying some fresh air. Would love for it to crisp up a bit, stop having saturated roads. Nothing better than a cycle out in the Scottish Countryside when it’s been covered in frost. Looking forward to 2016.
Wish everyone well and enjoy the last few days of 2015.