How often must I rest?
2455
Member
1333 days
Triguy98 posted 1 year ago.
If the rest weeks were every third or fourth week, I would say the rest days are not needed. But five weeks is pushing it. I would take ONE day off a week instead of two, but make the other day off an easy/ cross training day. Have a mountain bike? I LOVE to hit the dirt and its still sport specific while being completely different- both physically and mentally. Or play whatever sport it is you like to play. Otherwise, make it a form day in the pool or on the bike. Lots of drills and such without too much pushing.
Life is short. Play hard and get dirty doing it.
2960
Member
1370 days
Anton posted 1 year ago.
One day a week should be fine...with an EASY day the other...This is your fist race, so don't get wrapped too tight about. Train...go have fun...see which way the wind is blowing in the triathlon world...enjoy! If you continue in the sport there will be plenty of time to trash yourself training for future races... and that is the point of rest. It gets you to this race AND future races...un-injured, not burned out...happy.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
771
Member
1395 days
Jstyle posted 1 year ago.
Yeah I am gonna echo that, take one day off and not two. It is critical to not go too hard you will burn out trust me on this.
37
Member
615 days
The Tortoise posted 1 year ago.
So five hard days, one easy day and an off day with a rest week every fifth week sounds about right?
Also, on your rest week, how far back do you pull it? The schedule I was initially using had a rest week at about 50% in training time with the same number of actual workout days. Does that sound like rest enough or rest too much?
1012
Member
1205 days
PJT posted 1 year ago.
Normally I'd say trust your plan, but a 50% reduction in training time for a rest week seems just a bit much (except for your taper week). Most plans I've seen have about a 25-30% reduction. Maybe try that and back off further if you don't feel "rested."
As far as 5 hard days, 1 easy, realize that there are different types of "hard" days. Nearly all training plans have 1 long run and 1 long bike session per week. Generally, effort level should decrease a little as distance increases, so you should not be running as fast on your long run days as you do when you have shorter stuff on the schedule. Ditto biking. Let the distance provide the difficulty on those days.
37
Member
615 days
The Tortoise posted 1 year ago.
Pretty much I have three workouts for runs - intervals, longer distance/time and my "run hard for time" day. With the bike and swim I am still getting used to them so I tend to do long distance one workout, harder work shorter distance the next.
111
Member
912 days
hakadoru posted 1 year ago.
Some also advocate a reduction in INTENSITY not TIME for the recovery week.
I was the same when I started. More is better. Especially when coming from a fairly active background to a period of couch potato years and then back to an active lifestyle...you want to pick up where you left off.
I was never injured before so I kept pushing it. And of course, I got injured last year, my first season back in the "game."
I'll be 40 this year and I've noticed my recovery times are taking just a wee bit longer. For me, one rest day per week is good as it prevents physical and mental burnout.
In the end, you'll have just to listen to your body. Experience will tell you when you need to ramp it up or dial it down.
hak
The Outdoor Journey: Exploring the multisport life through the crucible of endurance
560
Member
1601 days
Riverbrady posted 1 year ago.
Also keep in mind that training is a continuous time of tearing your body down. You need those rest days to let your body do that - rest and heal, and in the process become stronger for the next set of training.
5 hard days seems a bit excessive, and a path to injury. The general rule of thumb most people I know are 1-2 hard days, then 1 easy day, repeat...as far as sprint training goes.
"Care more than others think is wise, risk more than others think is safe, dream more than others think is practical, expect more than others think is possible."
37
Member
615 days
The Tortoise posted 1 year ago.
I'm doing a sprint for my first couple of races this summer, but I am really shooting for an Olympic in September, so I want to push far beyond the sprint level training.
Basically I am going to take an off day, a light training day (probably a swimming "form" day because that's my weakest event by far) and the rest hard until my body tells me otherwise.
2960
Member
1370 days
Anton posted 1 year ago.
That's key...listen to your body...Some go three weeks on,one off... others 4 or 5. This is new for you. You have to find out what works for you...
I've used three on one off for years, but have found a great program by Huddle and Frey that's two on and one at reduced volume...I like it and it's working for me..It's IM training however...training for sprints, you can go more with a tad less rest.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
I have been following a fairly standard 13 week training program to get in shape for my first sprint - I've upped the training times because I found I was in slightly better shape than the program was aimed at for beginners.
However, one thing I have been doing is taking the scheduled days off - usually Tuesdays and Saturdays. I hate this. I want to work out seven days a week and then just back off on my rest weeks (every fifth week). Does my body really need these off days in addition to the rest weeks? It doesn't feel like it does, but I know that can be devceiving.