Is an active rest week during off season required?

Training
1

I am only doing Zone 2 workouts and some light weight lifting during off season. Is an active rest week still ideal every forth or fifth week?

2

Depends on the weekly volume, I guess.

30 hours - yes. Reduce to 10 to 12 hours.

6 hours - probably no need to have take an easy week.

In between - somewhere in between.

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3

Hey @Totoro,

Good question!

I’d say that it’s important to listen to your body during the offseason. You’re laying the foundation for the work to come, so you’re going to want to do things right!

I can’t make a recommendation for you based on volume/hours as everyone’s different and I don’t know anything about your unique physiology or personal life, but I’d say that incorporating rest weeks every fourth week isn’t a bad idea.

This means continuing to ride, but just keeping the intensity low (≤ 55% of FTP) and maybe taking it easy in the gym to ensure that you’re allowing all of that stimulus to soak it.

It might seem like you aren’t doing enough right now to warrant a rest week, but I’d be willing to bet that you’d still be better off taking them than skipping them altogether. It’s good to get your body into a rhythm and ready for those sessions down the road.

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4

What do you mean by “active” rest week?

5

@ GoLongThenGoHome,
Please see the response above from other members and the Trainerroad staff.
:wink:

6

I, not asking them, I’m asking you, so your question is clear.

7

Active rest week means that I would still ride but at a lower intensity and shorter length. For example, if I am riding about 10 hours/week at 65% of FTP for four weeks with weight lifting during the off season, then on the fifth week I would ride 6 hours at 55% of FTP without weight lifting.

8

How does 10 hours a week compare to what you do when training? If it is considerably easier and you feel pretty fresh all the time then reducing it every few weeks is likely unnecessary. If you are still carrying fatigue and lack freshness then I would introduce the easier weeks every so often. Mentally on top of that it can also do you good mentally to hsve time off the bike where you do alternate exercise instead like hill walking etc.

9

I’d keep it in. Half sets. Half reps. Half weight. Work on technique.

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