As a senior cyclist, my strength training takes priority over bike training when time crunched because of the effects in daily living. It's worked well for me because times in three recent race were faster than those of last year. I still have *plenty* of room for improvement, lol, but nice to see incremental ones to fuel the motivation. Always enjoy your videos 😁
Since taking longer breaks between rides due to weather and other life commitment, my absolute max heart rate has increased to numbers I haven’t seen in 12-15 years, yet my resting heart rate is is at its lowest in 25 years. Don’t be afraid to take a break, chances are, you need it. Fitness will come back and you will be even stronger. Dylan is bang on, on this topic.
45-yo with one solid year of training under my belt, and I'm adding in this anecdote to support your video. (I love your channel btw.) A year ago I was a 230# fat guy. I bought a hybrid bike. I live on gravel roads, and I found out gravel racing is a thing so I bought a gravel bike, then found a generic "couch to 50 mile" workout on the internet. I rode a 50-mile gravel race in March and was hooked. I started doing a lot of intense intervals and speed work during the week and long rides on the weekends, along with weights 2 or 3 times a week. By June I tried (and failed) at a super-hilly century, then I completed my first century gravel race in late August. I pretty much rested all of September and the first half of October (I coach football so it's a perfect time). I took 2 entire weeks off. In mid-September, I began to go on some rides when I wanted to on the weekends. I started lifting in mid-October again, and I've stretched out to 50 mile rides on the weekends again. After 2 weeks of training, I can tell you that the time off did me good. I'm not back as strong as I was, but I'm a hell of a lot stronger than a year ago. Dylan, thank you for the work you do.
I had about 2 weeks of minimal, almost zero riding. Then started up again. I came back within 3 rides to setting many PRs on trails I have ridden a lot over the last several years. I even got a few trophies and a KOM I have been chasing on Strava. I had lots of rides over the last few weeks on the same trails where I rode well but no PRs or 2nd Or 3rd bests due to have ridden them so much. Go ahead, take a break, indulge (a little) and come back stronger and fitter. Your body will thank you for it.
bluemystic7501 possibly, I have tapered several times; these new gains are so much more than previous. I even gained a few pounds and got a couple of trophies on climbs, and I am not a climber. My recovery is the best I can remember, but that is part of being Low Carb most days.
Dylan, thank you for your research. I noticed hard decrease of interest in my sport after spending too much time riding, racing and around the sport in general during the season. A bit more and I feel like it would even mean loosing the interest of the sport as a whole. So, psychological benefit of not riding off-season or making a break mid-season should not be underestimated. This decrease of interest in my sport meant rapid increase in riding my road bike, again, which I lacked in last few years. Glad to found your channel as I already applied some of your advises, already. Thank you once more and keep up you great work.
Thanks! The science seems pretty clear about training breaks, makes me feel better about my 1 week ski trip end of march each year where my CTL takes a major kick in the nuts and i get a major guilt trip. At least i try to make it coincide with a recovery week. Truth is, it's probably a good thing, but 7 days off the bike feels like an age.
Great video. I totally agree. I typically lose up to four months due to injury at the end of my running season (because I’m old and I have some chronic injuries) and I always get the fitness back with gratifying ease when I start up again. And it feels so good to be back on my feet after an enforced break.
No doubt about the increase in HR with detraining. I’ve been in off season mode since early Sept but still joining an occasional CX race. My HR during those races is definitely higher than what it was during my summer peak riding.
I've discovered decades ago, as a runner, that taking a break was a good thing. Ron Hill never took a break and also was a heavy volume runner! Such dedication. But making a him a role model for training in the 1970's was not the best, unfortunately. It could lead to burn-out, if not overtraining, or too much volume for volume's sake. What I found out by experimenting was that, even if you do the hard-easy-hard or hard-easy-easy-hard training philosophy, either on a weekly or 3-6 week cycle, there is also a macro cycle that you need to take a break. While still training, a 3-1 or 3 weeks training and 1 week easy is beneficial. But even on a bigger cycle, as in seasonal, that 10-14 day no workout is good. You can go no more than 3 weeks for that .But even after that rest or "vacation" from training, one must still ease up slowly or gradually. No serious training or need to meet zones or mileage or time. As you said, basically just go as you feel and enjoy it. Maybe be on this type of workout for 2 weeks. It was in this break that I jumped levels. It was in this level that I was able to break 37min in the 10k and even do sub 17min in the 5k. I could go maybe 35min for the 10km, and mid 16min or low 16min for the 5k. That is coming from a low 18min 5k and hard to meet 37min 10k. Even if I was not sure why this happened, the psychological unburdening of not having to think of training or having to meet targets or the schedule sort of "relaxed" my mind. No pressures. Bottom line is - even if one does not know what happens physiologically, there are benefits to taking a "vacation" from training. In many respects, that OFF time, is still part of training. It's time for the body to recoup, recover, and consolidate. The loss in some aspects of training as we know it where one does something is made up for that rest period. That is why, in many respects, that is still training in the bigger scheme to things. LIke the cycle of life, there is a time to plant and work, a time grow, a time to harvest, and a time to sit back and relax and enjoy the fruits of one's labor. Then we start all over again!
This came up on my suggestions. I am going from fitness zero and aiming for ultra marathon rather than cycling but the title looked interesting so I started watching. Very interesting, useful information which I am sure is applicable to most sports.
This summer I had a 10 days holidays. Before that I used to ride my bike almost every days. After coming back I felt so empty, but now I feel like having a second season.
In summer I had a 5 week holiday/break but after it only took me one week to get my endurance back and five weeks to get an improvement on my FTP (246-250 both at 53.5kg) (I’m a 17 year old junior however so my natural development meaby helped a bit) keep up these great informative/scientific videos
Remember in my first season racing I actually got my first win in a Crit after taking 2 weeks off because of university exams. The first time I turned a wheel in 2 weeks was on the start line. Just remember my legs feeling so fresh I went so much deeper than I had before then.
Luciano Serafino completely off the bike. Basically didn’t leave my room unless I was walking to an exam. I was training pretty hard before that period though so I didn’t lose too much fitness. Probably wasn’t the best thing long term for the season but accidentally gave me mega form in that particular race.
I like to do a fall, winter, spring, summer seasons where I alternate between disciplines. Fall is gravel and MTB, Winter is Cyclocross, Spring and Summer is road each season at its end has about a week and a half off.
In the off season, measure the ride by the fun factor. We ride the red Rx of Sedona in our off season or ski season in Flagstaff. We have a natural tendency to ride more socially, take more breaks, and session techy sections more frequently. When you're not worried about all that chemistry and heart rate, riding really does bring a bigger grins. Thanks for making the off season healthy Dylan.
Detraoning during the winter. I inadvertently did that this past winter and I've been riding much stronger this summer than I did at any point the past two summers. Once I started back up I started by just riding at low intensity for longer periods. After a few weeks of those types of rides I started picking up the intensity and the gains have been amazing. Again, I somehow managed to do this all by accident and it seems to have worked like a charm. The info you provided here seems to only reinforce what I thought to be true. Thanks for putting together another great science-based video. Keep up the great work. I really appreciate/enjoy them.
Dylan, you da man!!! Gona start gentle hiking for a week or two, followed by new gym membership!! Maaan you and your science rigor - why can't you just be a free spirit😉
Im 66 and was swimming 1200 meters 3x week and lifting weights two days per week along with mountain bike rides of a couple of hours. I had knee replacement surgery on Aug 22 and the on the other knee Oct. 22. Although I have lost over 35 lbs since Feb of this year my fitness level is now in the crapper. I know that when Im cleared to start back at the gym in a couple of weeks, its going to be hell. I guess the only positive will be that I havent gained any weight back following surgery. This video is helpful. I liked and subscribed.
Really doesn't take long to lose that performance. I missed about a week and a half and cut volume a lot for about 3 weeks doing indoor workouts due to a separated shoulder. I finally decided to do a road ride Sat and just taped it up and went and my HR was just like you said about 10% higher I was several mph slower than usual and 40 miles seemed like a lot of work where as that was just a normal training ride 3 weeks ago. I will tell you what tho man it was good to get out there! Weather was perfect and it felt so good!
I am a hobby MTB rider from Bulgaria. I enter a hobby races during the season in the hobby category and usually place in the top 10%. Riding hard a few months before the events feels doable at the beginning, but towards the end my motivation starts to drop a lot. A classic case of burnout I think. As a hobby cyclist I can afford to take brakes off the bike more often and for longer without any consequences. After a longer break getting back on the bike feels so refreshing. Its like discovering the passion for riding all over again. I used to feel guilty when not riding for a few weeks, but it looks like even the pros do it and I guess the human body and psychology need a rest as well.
@Merlijn Doomen it's a tricky thing, because obviously my muscles get tired and need time to rest. but my aerobic resistance peaks not much after the training, like 24 hours after. it's just a guess based on how i usually feel, i might be wrong
David Mostert Vlogs running is very traumatic compared to cycling. I don’t know if i agree with my previous statement though, right now I like taking all the rest I need
Just so you know, I run all your videos as a playlist while I'm at work. I feel like a champ just listening, which leads me to my question: How much does watching/listening/being coached enhanced performance? It might seem like a stupid question, but my moral for training and MTB in general is much higher after "getting stoked" watching videos. #WWBHDD
Depends on who you are. If you are into doing your own research and self motivated having a coach won't help much. If you find yourself losing motivation then a coach helps keep you accountable plus they do all the research for you if you don't want to put in the time doing that. Sounds like you may benefit from extra motivation. If videos are enough then great, if you feel you need more of a push a coach might help.
Dylan thanks for all your videos. You seem to have one for everything I could think of. All your videos are so well put together, thanks! I was just forced to take a mid season 5 day off the bike due to a bad sunburn. Will hop on my trainer this afternoon to avoid the sun for a little more.
Awesome.Not taking vacations or rest weeks seems to br very good for the performance on the first 2,3 months.Bit after thaf you start losing A LOT of performance and start sleeping bad,feeling tired,demotivated,etc REST IS JUST AS IMPORTANT AS TRAINING
I've been off the bike for 3wks. However i decided to finally break down and overcome my childhood fears of running 3wks ago. i jog/run (slow) 2-3x a wk no more than 5k . No hard stuff just working on running 5k. I ran my first 5k race last wk and was overly pleased with how this life-long asthmatic did. I may take 1 week off completely from anything more than walks while i contemplate what i want to do on the bike in 2020. Hearing you say 2wks completely off no running etc. got my attention. Gonna chew on the idea. -U10
Due to snow i dont ride for at least four months of the year but swap to running and gym workouts. Come spring i loose very little, and anything that has been lost comes back in a couple of weeks. In fact i often find that i am eventually quicker than the previous season.
I just finished a hard season of training and racing TT/CX and my coach is having me take a week off the bike to rest. I feel this is a good thing to allow my body and mind some rest before all the base training starts. Even though its only a week still hard to wrap my mind around not cycling
Thanks for making all these videos. I am a science nerd and after bing watching them (all) I am excited to get back to structure training for 2020 race season. I am :( Sad you are not taking new clients. But still happy to learn so much through your videos and comments.
These videos are just so fantastic and you are an excellent communicator. Thanks for the content. If I decide I need a coach, I am definitely of a fan of how and what kind of content you put out; its good stuff!
I did a recovery week three weeks ago, performing only three days of low zone 2. I lost so much of my fitness that I'm still trying to claw my way back to racing form. I will never, and I repeat NEVER, do another recovery week. Next time when the legs are fatigued, I'll give them a few days off or light duty, then it's right back to the intensity. This same thing happened a year or so ago when I attempted one of these so-called "recovery" weeks.
Thanks for another great video! This one was great because I just broke my collarbone and can't train for triathlon for now. I feel a bit better about my forced break from training! I would've had a hard time actually taking an off-season, so I'll just count this as one.
Yeah I've always sort-of liked getting out of shape in Jan-Feb and then having that first really painful ride in March. It's like flipping a guitar over and trying to play left-handed.
I feel it after 2-3 days off so first ride back on is either low and slow and short but not so sharp as usual - eg today did my 18km training loop - too cold to do the 30km - HR maybe 10-15 bpm up on usual efforts for same time
Dylan your advice on block training saw me get stronger than ever at the end of this season. My previous best 20min was 390w (2015) I managed 388w but backed that up my 383w in a 2x20 workout about weeks ago. And I was comfortably doing threshold intervals at 370w with my expected average and max hr as well as perceived exertions. I’ve just taken a first full week off. But now the weather has turned (Rain and 4-7C aaaallll week) and it’s bound to get worse (west coast of norway), and now I’ve totally lost all motivation to get back into it 😢 I’ve ridden over 17000km/630hrs so far this year so maybe that has something to do with it. So this video is perfectly timed for me!!! I think I’ll just take this week off too and hope it’s a. It drier next week 😆
I was completely off the bike for 2 and half month after 2 year of high intensity training. But,i start to runing every second day and preserve my cardio-vascular fitness. It took 2 months to get my 20 min.power to 290(before 300)altough with 3 kg more body weight
After completing my first 32h event last October I took a complete break from training that was supposed to last about a month, but due to a vacation and the holiday season became closer to two months. I lost quite a bit of VO2max, but started a 16 week training schedule again to be ready for a 9h event in March. I actually feel stronger now than I did in October, so I guess my near-two-month rest did me well.
Thanks for this Dylan. 4 weeks ago I had a major crush injury to my right arm and I am still smack in the middle of recovering from that. I am currently limited to 20 minutes and
Anecdotal, but I recently took a 9-day break except for 3, 30-minute super easy jogs. Those were more about maintaining the habit. I also relaxed my diet somewhat, but not to the point of becoming a glutton. My first day back I felt strong and had a significant improvement in strength and mental focus. Those gains have continued, although I will admit to being significantly more tired in the evenings than before going on vacation. I also realized two significant mistakes I was making. I can't say if I noticed what I was doing incorrectly because I came in with a clear head, or because that was one of those "lightbulb" moments. So obviously not the 1 - 2 months that was discussed in this video, but in my sample size of 1, a short break does have a 100% correlation to improving performance. =P
I’m on my week off now. First time I have ever took more than 4 days off the bike. I found this video looking for some excuse to make me feel better about it
Love this. I subbed. My only critique is less scholarly articles and keep the explained topics stupid simple. Also..... I think Chris Horner would laugh at rest training 😅
The older I get, I feel like the easier it is for me to lose fitness when I take time off. I suffered massive burnout this year after a 130-mile gravel race and took 2 months off, while still doing 30-40 miles of easy commuting / week. When I got back on, my FTP had dropped over 30%, possibly more because I did not test. Also I gained 12 pounds. Fortunately I'm back to baseline after 3 months of consistent base and I'm aiming to kill it next race season!
I highly doubt your heart muscle is going to shrink in 48 hours. More research needed. Also, love to see a video about the long term/life horizon effects on individuals who fanatically train their whole young adult life.
Thanks for another great video. I would be interested in hearing about training for a high altitude race. I plan on riding the Breck 100 this year. Curious about how much training close to event altitude should be done and how fast you lose the acclimation.
As always, great video Dylan. Thank you. I have a question, please: "Is running good for heavy cyclist?" My name is Max, 41YO, ~200lbs. I live in Israel (9+ month of no rain). Spending around 9-10K on a bike per year. Love long rides, and love very intense short rides. Participated in multi-day events (Epic-Israel, Samarathon) and in many 1 day 60-70KM (MTB) events. I love riding... I hate running... Last run, was few weeks ago (after 6 months of not running at all). 10K 5:20min/km avg. 48 hours after, I could barely walk. I was not able to go down a slope, as my quads were collapsing under any pressure. Following the above event, I've realised how many untrained muscles I have in my legs. I thought to add 1 easy session of running into my 6 day training per week plan, instead of 1 of an easy rides. I'll start with 5-6km, and will add 0.5km each week untill I reach 1h training. Is running good or bad for cyclist? Thanks in advance Max
Yes and no. If you can’t ride then running will maintain your fitness better than doing nothing at all and it’s good for bone density and a way to mix it up in the off season. If you are getting closer to a cycling event then cycling specific workouts (on the bike) are what you want.
Max apartin - I run and cycle. What you had 48 hours after running was 'DOMS' the lactic acid feeling , that feels like bruised muscles. With cycling, I barely ever get Dom's but with running my Dom's used to be severe! I went 5 days being unable to walk properly and bought a walking stick. What I found was that by running slower , like 6:30 per km ,I was able to feel fine the next day with no Dom's. I gradually increased the distance at this pace until I reached 10 miles. Then I gradually reduced the pace back down to 5 min km. When doing things gradually you will not suffer Dom's! Cycling is far more forgiving ! No pounding the pavement but running will get you just as fit as cycling but you've just got to be more careful . :)
I haven’t taken a week off in 20 years I don’t think I always cycle even on holiday but I only sit on my arse all day at home in front of a computer screen and I generally ride 4 days a week 8-10hrs a week total unless I am racing when I cut it back a bit works for me cycling is the thing the rest of my life hangs off of🤔
Have knowledge like this really does a lot to reduce anxiety about taking a break. Any recommendations for good video on getting into lifting? Like technique and other basics?
So i wasn't crazy all these years... phew!!! Not even racing or anything but after 1 to 2 weeks off riding i noticed an increase of "power" on the first 2 to 3 rides after that break... but never had prove nor did i really care :p
Dylan, you mentioned nothing about beer consumption during the layoff period..i'd be happy to sign up for the double cross inebriated super secret scientific study that will prove its merits ;>
I like to use a general 1% rule: you lose about 1% of your fitness per day. I also apply it to weight loss where your hillclimbing times are 1% faster per pound of body fat lost.
Hey Dylan. Been watching your videos and was wondering why you don’t sell structured plans directly on TrainingPeaks? I’m looking for a winter plan that incorporates strength training that I could use every winter. I’ve scoured the plans on TrainingPeaks and found a few that incorporate strength training. I prefer your lifts to the plans on TrainingPeaks. Would also prefer a structured plan to just follow using TrainingPeaks, Garmin, and Zwift.
Dylan, slightly off topic, but my question is "why do cyclist feel the need to ride 160km in preperation for a 160km event?" Like I am an ex runner and have completed several marathons, however in running as part of your training you never run the full distance, maybe only 20/22 miles max would be advised. I have only been road cycling for a year but the feeling I get is that I have to do huge kms in training. We are entering to finish not race.. We are doing a lot of 80,90 and 110 km with the occasional 120-30km but nothing longer.. Interested in your thoughts.
It probably has to do with the fact that it is much easier to over train while running. A long ride doesn’t take as long to recover from as a long run. That’s what I’d guess.
I'm planning on taking the winter to focus on my TT position on the indoor trainer and strength training in the gym. Seeing as I can't achieve the same TSS in TT position as in normal road position, I figured this would give my body a bit of a break, whilst still improving the power I can put out in TT position. Training will mainly be in the SweetSpot zone. Would you consider this to be a good approach?
Do you have any advice about riding in colder weather? Being an older cyclist with rheumatic aches and pains, I stay indoors when the temperature is single digits: Is it better to take up another sport during winter or just HTFU since there is no way I can cope with more than an hour on the indoor trainer? Winter riding seems impossible!
Hey Dylan, a couple questions about the topics covered in this video. I recently injured my knee in a crash and was forced to take it easy for ~3 weeks, but somehow managed to ride in my goal event (Pittsburgh Dirty Dozen) without any pain. At one point, I took 5 days completely off. I have definitely noticed increased heart rates for given RPE. Does this also apply to max HR? I clocked a new max HR by 2bpm while going for a Strava segment yesterday. Additionally, do you think I should still take a full week off now that my off season is beginning, given the detraining that I was just forced to do? Thanks for the wonderful information that you give away for free every week!
Hi Dylan. When you day decrease volume but maintain intensity. Thar means maintain the number of hours that are intense training? Or just do same kind of intervals but in less volume also?
How about gaining weight while cycling? I know most people are trying to lose weight to be their ideal race/cycling weight. But some people just are under their ideal weight which is probably uncommon?
But what if someone steals one of your KOM's during the week off? Backwards hat Dylan would suggest to go after it right away, right?
Dylan "the science savage" Johnson !
As a senior cyclist, my strength training takes priority over bike training when time crunched because of the effects in daily living. It's worked well for me because times in three recent race were faster than those of last year. I still have *plenty* of room for improvement, lol, but nice to see incremental ones to fuel the motivation. Always enjoy your videos 😁
The problem with taking a break from cycling is that we are giving up what we consider fun, even in the suffering. 😀
Since taking longer breaks between rides due to weather and other life commitment, my absolute max heart rate has increased to numbers I haven’t seen in 12-15 years, yet my resting heart rate is is at its lowest in 25 years. Don’t be afraid to take a break, chances are, you need it. Fitness will come back and you will be even stronger.
Dylan is bang on, on this topic.
I am really confused with this topic, now at least I will be in calm mind to have a break, specially in winter time..
45-yo with one solid year of training under my belt, and I'm adding in this anecdote to support your video. (I love your channel btw.) A year ago I was a 230# fat guy. I bought a hybrid bike. I live on gravel roads, and I found out gravel racing is a thing so I bought a gravel bike, then found a generic "couch to 50 mile" workout on the internet. I rode a 50-mile gravel race in March and was hooked. I started doing a lot of intense intervals and speed work during the week and long rides on the weekends, along with weights 2 or 3 times a week. By June I tried (and failed) at a super-hilly century, then I completed my first century gravel race in late August. I pretty much rested all of September and the first half of October (I coach football so it's a perfect time). I took 2 entire weeks off. In mid-September, I began to go on some rides when I wanted to on the weekends. I started lifting in mid-October again, and I've stretched out to 50 mile rides on the weekends again. After 2 weeks of training, I can tell you that the time off did me good. I'm not back as strong as I was, but I'm a hell of a lot stronger than a year ago. Dylan, thank you for the work you do.
I had about 2 weeks of minimal, almost zero riding. Then started up again. I came back within 3 rides to setting many PRs on trails I have ridden a lot over the last several years. I even got a few trophies and a KOM I have been chasing on Strava. I had lots of rides over the last few weeks on the same trails where I rode well but no PRs or 2nd Or 3rd bests due to have ridden them so much. Go ahead, take a break, indulge (a little) and come back stronger and fitter.
Your body will thank you for it.
Your 'gains' were likely the same gains one would expect after a taper.
bluemystic7501 possibly, I have tapered several times; these new gains are so much more than previous. I even gained a few pounds and got a couple of trophies on climbs, and I am not a climber. My recovery is the best I can remember, but that is part of being Low Carb most days.
Dylan, thank you for your research.
I noticed hard decrease of interest in my sport after spending too much time riding, racing and around the sport in general during the season.
A bit more and I feel like it would even mean loosing the interest of the sport as a whole.
So, psychological benefit of not riding off-season or making a break mid-season should not be underestimated.
This decrease of interest in my sport meant rapid increase in riding my road bike, again, which I lacked in last few years.
Glad to found your channel as I already applied some of your advises, already.
Thank you once more and keep up you great work.
Thanks! The science seems pretty clear about training breaks, makes me feel better about my 1 week ski trip end of march each year where my CTL takes a major kick in the nuts and i get a major guilt trip. At least i try to make it coincide with a recovery week. Truth is, it's probably a good thing, but 7 days off the bike feels like an age.
The god back at it again
Great video. I totally agree. I typically lose up to four months due to injury at the end of my running season (because I’m old and I have some chronic injuries) and I always get the fitness back with gratifying ease when I start up again. And it feels so good to be back on my feet after an enforced break.
No doubt about the increase in HR with detraining. I’ve been in off season mode since early Sept but still joining an occasional CX race. My HR during those races is definitely higher than what it was during my summer peak riding.
I've discovered decades ago, as a runner, that taking a break was a good thing. Ron Hill never took a break and also was a heavy volume runner! Such dedication. But making a him a role model for training in the 1970's was not the best, unfortunately. It could lead to burn-out, if not overtraining, or too much volume for volume's sake.
What I found out by experimenting was that, even if you do the hard-easy-hard or hard-easy-easy-hard training philosophy, either on a weekly or 3-6 week cycle, there is also a macro cycle that you need to take a break. While still training, a 3-1 or 3 weeks training and 1 week easy is beneficial. But even on a bigger cycle, as in seasonal, that 10-14 day no workout is good. You can go no more than 3 weeks for that .But even after that rest or "vacation" from training, one must still ease up slowly or gradually. No serious training or need to meet zones or mileage or time. As you said, basically just go as you feel and enjoy it. Maybe be on this type of workout for 2 weeks.
It was in this break that I jumped levels. It was in this level that I was able to break 37min in the 10k and even do sub 17min in the 5k. I could go maybe 35min for the 10km, and mid 16min or low 16min for the 5k. That is coming from a low 18min 5k and hard to meet 37min 10k.
Even if I was not sure why this happened, the psychological unburdening of not having to think of training or having to meet targets or the schedule sort of "relaxed" my mind. No pressures.
Bottom line is - even if one does not know what happens physiologically, there are benefits to taking a "vacation" from training. In many respects, that OFF time, is still part of training. It's time for the body to recoup, recover, and consolidate. The loss in some aspects of training as we know it where one does something is made up for that rest period. That is why, in many respects, that is still training in the bigger scheme to things. LIke the cycle of life, there is a time to plant and work, a time grow, a time to harvest, and a time to sit back and relax and enjoy the fruits of one's labor. Then we start all over again!
This came up on my suggestions. I am going from fitness zero and aiming for ultra marathon rather than cycling but the title looked interesting so I started watching. Very interesting, useful information which I am sure is applicable to most sports.
You need to take a step back to move two steps forward. It’s peaks & troughs with most sports. Especially running & cycling.
This summer I had a 10 days holidays. Before that I used to ride my bike almost every days. After coming back I felt so empty, but now I feel like having a second season.
Fascinating as usual and importantly, quite relevant to many of us. Always look fwd to each video...because I learn something 👍
Really really helpful Dylan. Thank you. Has made me feel better about taking the odd rest week.
In summer I had a 5 week holiday/break but after it only took me one week to get my endurance back and five weeks to get an improvement on my FTP (246-250 both at 53.5kg)
(I’m a 17 year old junior however so my natural development meaby helped a bit)
keep up these great informative/scientific videos
Remember in my first season racing I actually got my first win in a Crit after taking 2 weeks off because of university exams. The first time I turned a wheel in 2 weeks was on the start line. Just remember my legs feeling so fresh I went so much deeper than I had before then.
two weeks completely off the bike? or did you reduce your training?
Luciano Serafino completely off the bike. Basically didn’t leave my room unless I was walking to an exam. I was training pretty hard before that period though so I didn’t lose too much fitness. Probably wasn’t the best thing long term for the season but accidentally gave me mega form in that particular race.
I like to do a fall, winter, spring, summer seasons where I alternate between disciplines. Fall is gravel and MTB, Winter is Cyclocross, Spring and Summer is road each season at its end has about a week and a half off.
In the off season, measure the ride by the fun factor. We ride the red Rx of Sedona in our off season or ski season in Flagstaff. We have a natural tendency to ride more socially, take more breaks, and session techy sections more frequently. When you're not worried about all that chemistry and heart rate, riding really does bring a bigger grins. Thanks for making the off season healthy Dylan.
Detraoning during the winter. I inadvertently did that this past winter and I've been riding much stronger this summer than I did at any point the past two summers. Once I started back up I started by just riding at low intensity for longer periods. After a few weeks of those types of rides I started picking up the intensity and the gains have been amazing. Again, I somehow managed to do this all by accident and it seems to have worked like a charm. The info you provided here seems to only reinforce what I thought to be true. Thanks for putting together another great science-based video. Keep up the great work. I really appreciate/enjoy them.
I'm a week into a break and I'm dying
Dylan, you da man!!!
Gona start gentle hiking for a week or two, followed by new gym membership!!
Maaan you and your science rigor - why can't you just be a free spirit😉
Im 66 and was swimming 1200 meters 3x week and lifting weights two days per week along with mountain bike rides of a couple of hours. I had knee replacement surgery on Aug 22 and the on the other knee Oct. 22. Although I have lost over 35 lbs since Feb of this year my fitness level is now in the crapper. I know that when Im cleared to start back at the gym in a couple of weeks, its going to be hell. I guess the only positive will be that I havent gained any weight back following surgery. This video is helpful. I liked and subscribed.
As usual an awesome video with super informative, properly researched content. Thanks, Dylan!!
Dylan is right-on-the-money with this topic .... as usual. ⭐️⭐️⭐️⭐️⭐️
Really doesn't take long to lose that performance. I missed about a week and a half and cut volume a lot for about 3 weeks doing indoor workouts due to a separated shoulder. I finally decided to do a road ride Sat and just taped it up and went and my HR was just like you said about 10% higher I was several mph slower than usual and 40 miles seemed like a lot of work where as that was just a normal training ride 3 weeks ago. I will tell you what tho man it was good to get out there! Weather was perfect and it felt so good!
I am a hobby MTB rider from Bulgaria. I enter a hobby races during the season in the hobby category and usually place in the top 10%. Riding hard a few months before the events feels doable at the beginning, but towards the end my motivation starts to drop a lot. A classic case of burnout I think. As a hobby cyclist I can afford to take brakes off the bike more often and for longer without any consequences. After a longer break getting back on the bike feels so refreshing. Its like discovering the passion for riding all over again. I used to feel guilty when not riding for a few weeks, but it looks like even the pros do it and I guess the human body and psychology need a rest as well.
I noticed 2 days rest is enough to become slightly worse
in that case I'd be getting worse twice a week and I can tell you that's definitely not the case.
@Merlijn Doomen it's a tricky thing, because obviously my muscles get tired and need time to rest. but my aerobic resistance peaks not much after the training, like 24 hours after. it's just a guess based on how i usually feel, i might be wrong
As a runner that doesn’t make sense to me... I usually take 2 days off before my weekly long run and they’re getting better and better
David Mostert Vlogs running is very traumatic compared to cycling. I don’t know if i agree with my previous statement though, right now I like taking all the rest I need
Thank you for the insight. Starting my two weeks off from running today.
I bet it’s good for tendons and cartilages to chill too.
Great training information as always, Dylan, but your bro-science impersonations are the icing on the cake!
Just so you know, I run all your videos as a playlist while I'm at work. I feel like a champ just listening, which leads me to my question: How much does watching/listening/being coached enhanced performance? It might seem like a stupid question, but my moral for training and MTB in general is much higher after "getting stoked" watching videos. #WWBHDD
Depends on who you are. If you are into doing your own research and self motivated having a coach won't help much. If you find yourself losing motivation then a coach helps keep you accountable plus they do all the research for you if you don't want to put in the time doing that. Sounds like you may benefit from extra motivation. If videos are enough then great, if you feel you need more of a push a coach might help.
I like how the heart photo used is one with a congenital heart disease (a structural defect). In this case, VSD (ventricular septal defect).
Dylan thanks for all your videos. You seem to have one for everything I could think of. All your videos are so well put together, thanks! I was just forced to take a mid season 5 day off the bike due to a bad sunburn. Will hop on my trainer this afternoon to avoid the sun for a little more.
Awesome.Not taking vacations or rest weeks seems to br very good for the performance on the first 2,3 months.Bit after thaf you start losing A LOT of performance and start sleeping bad,feeling tired,demotivated,etc
REST IS JUST AS IMPORTANT AS TRAINING
I've been off the bike for 3wks. However i decided to finally break down and overcome my childhood fears of running 3wks ago. i jog/run (slow) 2-3x a wk no more than 5k . No hard stuff just working on running 5k. I ran my first 5k race last wk and was overly pleased with how this life-long asthmatic did. I may take 1 week off completely from anything more than walks while i contemplate what i want to do on the bike in 2020. Hearing you say 2wks completely off no running etc. got my attention. Gonna chew on the idea. -U10
Im pretty new to your channel but your presenting style, information and the way you break things down are spot on. Thank you for the advice.
Due to snow i dont ride for at least four months of the year but swap to running and gym workouts.
Come spring i loose very little, and anything that has been lost comes back in a couple of weeks. In fact i often find that i am eventually quicker than the previous season.
Running will help you build more mitochondria - you will get fitter when you run too ;)
I just finished a hard season of training and racing TT/CX and my coach is having me take a week off the bike to rest. I feel this is a good thing to allow my body and mind some rest before all the base training starts. Even though its only a week still hard to wrap my mind around not cycling
Perfect! We're going to vacation for 2 weeks, thanks for the reassurance 😁
Thanks for making all these videos. I am a science nerd and after bing watching them (all) I am excited to get back to structure training for 2020 race season. I am :( Sad you are not taking new clients. But still happy to learn so much through your videos and comments.
These videos are just so fantastic and you are an excellent communicator. Thanks for the content. If I decide I need a coach, I am definitely of a fan of how and what kind of content you put out; its good stuff!
Thanks Dylan
Good video mate
I did a recovery week three weeks ago, performing only three days of low zone 2. I lost so much of my fitness that I'm still trying to claw my way back to racing form. I will never, and I repeat NEVER, do another recovery week. Next time when the legs are fatigued, I'll give them a few days off or light duty, then it's right back to the intensity. This same thing happened a year or so ago when I attempted one of these so-called "recovery" weeks.
Great video, man.
I run a lot but am going to get into biking soon as I attempt to bring down my half marathon to sub 1 hour, 15 minutes by next year.
Thanks for another great video! This one was great because I just broke my collarbone and can't train for triathlon for now. I feel a bit better about my forced break from training! I would've had a hard time actually taking an off-season, so I'll just count this as one.
Yeah I've always sort-of liked getting out of shape in Jan-Feb and then having that first really painful ride in March. It's like flipping a guitar over and trying to play left-handed.
I feel it after 2-3 days off so first ride back on is either low and slow and short but not so sharp as usual - eg today did my 18km training loop - too cold to do the 30km - HR maybe 10-15 bpm up on usual efforts for same time
Dylan your advice on block training saw me get stronger than ever at the end of this season. My previous best 20min was 390w (2015) I managed 388w but backed that up my 383w in a 2x20 workout about weeks ago. And I was comfortably doing threshold intervals at 370w with my expected average and max hr as well as perceived exertions.
I’ve just taken a first full week off.
But now the weather has turned (Rain and 4-7C aaaallll week) and it’s bound to get worse (west coast of norway), and now I’ve totally lost all motivation to get back into it 😢
I’ve ridden over 17000km/630hrs so far this year so maybe that has something to do with it.
So this video is perfectly timed for me!!! I think I’ll just take this week off too and hope it’s a. It drier next week 😆
Good stuff. Thanks, Dylan!
Great info Dylan, keep up the great work
I was completely off the bike for 2 and half month after 2 year of high intensity training.
But,i start to runing every second day and preserve my cardio-vascular fitness.
It took 2 months to get my 20 min.power to 290(before 300)altough with 3 kg more body weight
Super useful, Dylan. Thank you.
After completing my first 32h event last October I took a complete break from training that was supposed to last about a month, but due to a vacation and the holiday season became closer to two months. I lost quite a bit of VO2max, but started a 16 week training schedule again to be ready for a 9h event in March. I actually feel stronger now than I did in October, so I guess my near-two-month rest did me well.
Thanks for this Dylan. 4 weeks ago I had a major crush injury to my right arm and I am still smack in the middle of recovering from that. I am currently limited to 20 minutes and
Anecdotal, but I recently took a 9-day break except for 3, 30-minute super easy jogs. Those were more about maintaining the habit. I also relaxed my diet somewhat, but not to the point of becoming a glutton.
My first day back I felt strong and had a significant improvement in strength and mental focus. Those gains have continued, although I will admit to being significantly more tired in the evenings than before going on vacation. I also realized two significant mistakes I was making. I can't say if I noticed what I was doing incorrectly because I came in with a clear head, or because that was one of those "lightbulb" moments.
So obviously not the 1 - 2 months that was discussed in this video, but in my sample size of 1, a short break does have a 100% correlation to improving performance. =P
Damn good video. Subbed after this video and your weightlifting video
This video is so relevant now!!!
Really educational vidios, thank you!.
Great information! I'm surprised he doesn't have more followers
Love your contents. Thx Dylan
I’m on my week off now. First time I have ever took more than 4 days off the bike. I found this video looking for some excuse to make me feel better about it
great, informative video.
Love this. I subbed. My only critique is less scholarly articles and keep the explained topics stupid simple. Also..... I think Chris Horner would laugh at rest training 😅
The older I get, I feel like the easier it is for me to lose fitness when I take time off. I suffered massive burnout this year after a 130-mile gravel race and took 2 months off, while still doing 30-40 miles of easy commuting / week. When I got back on, my FTP had dropped over 30%, possibly more because I did not test. Also I gained 12 pounds. Fortunately I'm back to baseline after 3 months of consistent base and I'm aiming to kill it next race season!
Your skin looks way better and more healthy now compared to the earlier videos 👌
Appreciate it! I’ve had acne for years, finally getting it under control.
I highly doubt your heart muscle is going to shrink in 48 hours. More research needed. Also, love to see a video about the long term/life horizon effects on individuals who fanatically train their whole young adult life.
I had a bad crash 9/1/2019. It was a pain but I could barely even hold the handlebars during the month I waited for my new bike.
Second!! Nice video!
Thanks for another great video. I would be interested in hearing about training for a high altitude race. I plan on riding the Breck 100 this year. Curious about how much training close to event altitude should be done and how fast you lose the acclimation.
Planning on doing an altitude video.
Nice saying @9:51!
Nice shirt!
As always, great video Dylan.
Thank you.
I have a question, please:
"Is running good for heavy cyclist?"
My name is Max, 41YO, ~200lbs.
I live in Israel (9+ month of no rain).
Spending around 9-10K on a bike per year.
Love long rides, and love very intense short rides.
Participated in multi-day events (Epic-Israel, Samarathon) and in many 1 day 60-70KM (MTB) events.
I love riding...
I hate running...
Last run, was few weeks ago (after 6 months of not running at all). 10K 5:20min/km avg.
48 hours after, I could barely walk. I was not able to go down a slope, as my quads were collapsing under any pressure.
Following the above event, I've realised how many untrained muscles I have in my legs.
I thought to add 1 easy session of running into my 6 day training per week plan, instead of 1 of an easy rides.
I'll start with 5-6km, and will add 0.5km each week untill I reach 1h training.
Is running good or bad for cyclist?
Thanks in advance
Max
Yes and no. If you can’t ride then running will maintain your fitness better than doing nothing at all and it’s good for bone density and a way to mix it up in the off season. If you are getting closer to a cycling event then cycling specific workouts (on the bike) are what you want.
Max apartin - I run and cycle.
What you had 48 hours after running was 'DOMS' the lactic acid feeling , that feels like bruised muscles.
With cycling, I barely ever get Dom's but with running my Dom's used to be severe! I went 5 days being unable to walk properly and bought a walking stick.
What I found was that by running slower , like 6:30 per km ,I was able to feel fine the next day with no Dom's. I gradually increased the distance at this pace until I reached 10 miles. Then I gradually reduced the pace back down to 5 min km. When doing things gradually you will not suffer Dom's!
Cycling is far more forgiving ! No pounding the pavement but running will get you just as fit as cycling but you've just got to be more careful . :)
I haven’t taken a week off in 20 years I don’t think I always cycle even on holiday but I only sit on my arse all
day at home in front of a computer screen and I generally ride 4 days a week 8-10hrs a week total
unless I am racing when I cut it back a bit works for me cycling is the thing the rest of my life hangs off of🤔
Have knowledge like this really does a lot to reduce anxiety about taking a break.
Any recommendations for good video on getting into lifting? Like technique and other basics?
Lots of good resources on UA-cam for that. Allan Thrall, Jeff Nippard, Athlean X all come to mind.
@zachbikes seems like a perfect patient zero for loss of fitness after racing
9:07 LOL. So true
So i wasn't crazy all these years... phew!!!
Not even racing or anything but after 1 to 2 weeks off riding i noticed an increase of "power" on the first 2 to 3 rides after that break... but never had prove nor did i really care :p
Huyyy Dylan right on
Dylan how do I get in touch with you for coaching and training plan. I am down in the Dominican Republic. Pay pal, no problem. Jejehehe
Dylan, you mentioned nothing about beer consumption during the layoff period..i'd be happy to sign up for the double cross inebriated super secret scientific study that will prove its merits ;>
Yes I can go and have that lie- down , sleeping for two weeks sounds about Right 😂
Question: I work three weeks on/three weeks off on a boat. To maintain fitness during my three weeks on, should I focus on intensity?
I like to use a general 1% rule: you lose about 1% of your fitness per day. I also apply it to weight loss where your hillclimbing times are 1% faster per pound of body fat lost.
Hey Dylan. Been watching your videos and was wondering why you don’t sell structured plans directly on TrainingPeaks? I’m looking for a winter plan that incorporates strength training that I could use every winter. I’ve scoured the plans on TrainingPeaks and found a few that incorporate strength training. I prefer your lifts to the plans on TrainingPeaks. Would also prefer a structured plan to just follow using TrainingPeaks, Garmin, and Zwift.
It's something I've thought about doing. I'll announce it on my channel if I end up doing it. Thanks.
chilling out while im taking my national exams
There's a weird high-pitched backgrund noise between 4:06 - 5:46
Dylan, slightly off topic, but my question is "why do cyclist feel the need to ride 160km in preperation for a 160km event?" Like I am an ex runner and have completed several marathons, however in running as part of your training you never run the full distance, maybe only 20/22 miles max would be advised. I have only been road cycling for a year but the feeling I get is that I have to do huge kms in training. We are entering to finish not race.. We are doing a lot of 80,90 and 110 km with the occasional 120-30km but nothing longer.. Interested in your thoughts.
It probably has to do with the fact that it is much easier to over train while running. A long ride doesn’t take as long to recover from as a long run. That’s what I’d guess.
I'm planning on taking the winter to focus on my TT position on the indoor trainer and strength training in the gym. Seeing as I can't achieve the same TSS in TT position as in normal road position, I figured this would give my body a bit of a break, whilst still improving the power I can put out in TT position. Training will mainly be in the SweetSpot zone. Would you consider this to be a good approach?
Yes. I may take some time to just do zone 2 rides before you hit the higher zones, especially when you first get in the gym.
Awesome, thanks! Had the first TT and strength session today. Looking foreward to the inevitable DOMS the coming days.
Do you have any advice about riding in colder weather? Being an older cyclist with rheumatic aches and pains, I stay indoors when the temperature is single digits: Is it better to take up another sport during winter or just HTFU since there is no way I can cope with more than an hour on the indoor trainer? Winter riding seems impossible!
What is the effect on fitness of only riding for recreation once a week?
Hey Dylan, a couple questions about the topics covered in this video. I recently injured my knee in a crash and was forced to take it easy for ~3 weeks, but somehow managed to ride in my goal event (Pittsburgh Dirty Dozen) without any pain. At one point, I took 5 days completely off. I have definitely noticed increased heart rates for given RPE. Does this also apply to max HR? I clocked a new max HR by 2bpm while going for a Strava segment yesterday.
Additionally, do you think I should still take a full week off now that my off season is beginning, given the detraining that I was just forced to do?
Thanks for the wonderful information that you give away for free every week!
Yes, max hr goes up too. If you took it easy but still rode I'd take some time off but if you didn't ride then there is probably no need for a break.
Hi Dylan. When you day decrease volume but maintain intensity. Thar means maintain the number of hours that are intense training? Or just do same kind of intervals but in less volume also?
I have stopped running over 3 months ,but have been cycling,swimming ,how will my running be do u think 🤔?
Great analysis Dylan. But practically, how far do you allow/expect your CTL to drop before panicking?
Up to 40% is fine. Much more than that and you should start doing some more riding.
@@DylanJohnsonCycling Jaw dropping !!!!! :) but I'll listen :(
How about gaining weight while cycling? I know most people are trying to lose weight to be their ideal race/cycling weight. But some people just are under their ideal weight which is probably uncommon?
Very uncommon. Being naturally skinny is a gift in this sport. My recommendation, hit the gym, even if you don't gain weight you'll be faster.
What does Backwards Hat guy have to say about duration of rest between intervals? Is 24 hours too much?