Readers Question: Due to ice and work, I went three weeks without cycling and I seem to have slowed considerably in this time. I just got home and found that I was four minutes slower over a one-hour ride (very hilly). Maybe I could have gone slightly quicker, but this still seems a lot.
In your experience, do you regain fitness a lot quicker than you gained it in the first place, because it took me months to get from today’s time to my best time? For the record, I am probably the same weight as last time I rode this route, if not lighter.
In short, yes it is quicker to regain lost fitness than gain it in the first place. Also, you might not have lost quite as much fitness as you fear. Times are always slow at this time of the year.
I really wouldn’t worry about taking three weeks off at this time of the year. You will have lost some fitness, but you will be able to catch up most of the lost time after a couple of months. For example, this season, I was quite fit in April. Then I took five weeks off due to blood clot. When I came back in late May, I was dissappointed to see I’d lost maybe 15-20% of top end fitness. However, by the end of July, I was in as good form as ever. Five weeks off at that time of the season, is not great. But, I reckon after 6-8 weeks of training, I’d regained the lost form from five week break. In past seasons, I’ve had differing amounts of winter breaks. Usually a couple of weeks because of weather and colds. It also depends on how much you train before and after.
Fit athletes loose fitness slower than untrained athletes. One study looked at well-conditioned athletes who had been training regularly for a year. They then stopped exercise entirely. After three months, researchers found that the athletes lost about half of their aerobic conditioning.
Another issue, is that at this time of the year, I’m always much slower than at other times. This is partly due to the cold, the slower winter training bike, the layers of clothes. Also, there isn’t the same motivation to really push yourself. As you say, maybe you could have gone slightly quicker. What I’d suggest is not worry too much about the timed efforts at this time of the year. Concentrate, on doing the training you can. But, leave it until later February to re-test.
Quite a few professionals may take three weeks rest at this time of the year – as much for the psychological break as the physical break. But, in a few months they will be racing pretty hard. Even pros who take longer due to injury seem to come back pretty quick. This reinforces the view that coming back from a long rest is easier if you were fit before.
Good news about not putting on any weight. It can be difficult at this time of the year, if you’re not cycling.
The final thing is that if you are keen to be really fit for next year, maybe try get some preparation for future bad weather. An indoor roller is great for keeping the body ticking over. Even one solid hour a day, will make a big help. Three weeks is fine, but if it becomes six weeks, it becomes a mountain to climb.
Related
In May 2010 I collided with a pedsetrian (his fault!) on a 10 mile 2up TT and fractured my pelvis-a week in traction -no surgery fortunately-and 2 1/2 weeks on one leg and crutches-lots of physio and some hand cycling in gym to maintain a bit of fitness-back on the bike after a 10 week layoff and in a couple of weeks I was flying! I’m convinced with hindsight that the long break did me good (even though all through the enforced layoff I was fretting about losing fitness!)
I always feel slow after a few weeks off, usualy takes me a couple of rides too feel like I did before. I think its important not to stress out about it though and carry on with your usual training. Some people try to “regain” the fitness lost by doing lots of riding and end upovertraining and in a much worse state.
Hi Julian,
Yes, that’s a good point. If you miss a day’s food, you don’t have six meals the next day to compensate.
Speak for yourself.