As summer comes to an end and autumn approaches, it's time to plan a rest period. Many cyclists struggle with taking time off; they don’t mind an intense training session but dread a rest week or recovery phase. In this article, we explore why scheduling a rest period is crucial so you can start the new season fully refreshed.
1. A rest period prevents overtraining
During a well-structured season, where you follow a cycling training plan, your fitness will steadily improve over several months, peaking before a key event. To improve, you have likely gone through several intense training phases and events, gradually accumulating fatigue. If this fatigue lasts too long, your immune system can weaken, increasing the risk of overtraining.
After a long season, you can choose to keep training, which might prevent further improvement due to accumulated fatigue, or you can opt for a rest period. It is better to take a planned break at the end of the cycling season rather than being forced into one due to illness or overtraining, as the latter often requires a longer recovery period than desired.
For most cyclists, autumn is the best time to take a break. By resting in October or November, you can start the winter season fit. This time of year offers the best opportunity for major fitness improvements, as you can train consistently without the distractions of races or events.
2. A rest period makes you a better cyclist
A rest period actually makes you better. Many cyclists fear taking time off, thinking they will immediately lose all their fitness. However, if you have followed a structured training plan, your fitness will not decline rapidly. What does decrease quickly is the fatigue accumulated over the season. Only if you have trained incorrectly will your fitness drop significantly after a break.
A rest period not only helps you feel fresher by reducing fatigue, but your body also benefits from new training stimuli after the break, which promotes further improvement. If your body receives the same training stimuli year-round, it adapts and you hit a fitness plateau.
Although your fitness may slightly decline after a rest period, you will start the new season at a higher level than the previous year. This allows you to make continuous progress season after season. The good news for beginner cyclists is that they benefit more from a rest period than professionals. Amateur riders are often far from reaching their fitness ceiling, while pros or highly trained cyclists can only make small gains each year.
3. A rest period helps you recharge mentally
By the end of the cycling season, your motivation may still be high. Perhaps you performed well in a race or event and want to build on that success, or you experienced setbacks and feel the need to make up for them. Early autumn still offers good weather, but then comes the winter slump.
It's better to fully recharge before winter so that you stay motivated during cold, rainy days or indoor cycling sessions. Renewed motivation to train is perhaps the most important benefit of a rest period. Taking a break from the pressure of training and scheduling workouts allows you to start the new season with fresh enthusiasm.
4. A rest period allows injuries to heal
Minor issues that develop over a long season don’t resolve on their own. The repetitive cycling motion can quickly cause muscle imbalances and tension. The rest period is the perfect time to address back problems or tight muscles around the hips. Complete rest is ideal initially, followed by a structured exercise programme to tackle these issues.
5. Use the rest period to check your equipment and bike fit
The rest period is also a great time to ensure your equipment is in top condition before the new season and winter training begins. With no training sessions to schedule, you have time to replace worn components. For autumn and winter, it's also wise to swap race tyres or wheels for training wheels with all-season tyres. As the days grow shorter, it’s also a good time to mount lights on your bike.
If you no longer feel comfortable on your bike, a bike fit is a good idea. Adjusting your position takes time for your body to adapt, so it’s best to do this during a low-intensity training period. You don’t want to start doing intense intervals immediately after making major positional changes. The post-rest period is ideal for gradually easing into your new setup.
6. Use the rest period to focus on life outside cycling
Cycling takes up a lot of time, whether you train six hours a week or fifteen. You constantly have to balance training with the rest of your life. During the rest period, you don’t have to train, giving you extra time for other activities. This could be spending time with family and friends or simply taking some time for yourself.
You've lived like an athlete all year, so indulging in extra food or going out is perfectly fine during the rest period – just don’t go overboard. You don’t want to spend the whole next season working to get back to your ideal weight after an overly indulgent break. Drinking alcohol is also fine in moderation.
How long should your end-of-season rest period be?
Professional cyclists often take a longer rest period than amateurs, usually around 3-4 weeks. For most people, two weeks of complete rest is enough to recover from a long season. Some de-training will occur if you don’t train for a while, but that is part of the rest period’s purpose.
When you stop training, various changes occur in your body. After about 10 days, you will start noticing these changes. Your VO2 max will slightly decrease, and the number of mitochondria (energy-producing units in your muscles) will reduce. These physiological changes mean your muscles become less efficient at processing energy needed for high-intensity exercise. However, after a de-training phase, you can quickly rebuild your fitness. The benefits of taking a rest at the end of a long season far outweigh the temporary fitness loss.
Stay active during the rest period
A rest period doesn’t mean sitting on the couch for two weeks; in fact, staying active is beneficial. Walking, swimming, or engaging in other low-impact sports is great – as long as it’s not structured training. Running is less ideal as it places strain on your body and increases injury risk if you’re not used to it. Instead, organise a friendly game of padel with friends – it's a fun way to stay active without feeling like training.
Plan for the new cycling season
With more free time, you can reflect on what went well in the past season and what areas need improvement. You can also start planning for the new season, setting new goals and considering how to achieve them. Perhaps cycling coaching could give you the extra edge to make your goals more achievable.
Nutrition is another area where significant gains can be made. Nutrition plays a huge role in modern cycling performance. It’s not just about your weight, but also your nutrition during training, events, and races.
