Taking time off

Training
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I’ve been a fairly serious cyclist for 8 years (got up to 4 watts per kg) but after an annoying knee injury I’ve just completely stopped cycling for 3 months. I almost feel that if I can’t be good at cycling I’d rather not ride at all. This is coupled with the mental anguish of that I am really starting to fear injury. This knee pain has really dominated my mental landscape this year and has distracted me from work and enjoying life.
So my question is, going forwards…

  1. Have people took extended breaks? I’ve just bought a project house so this extra time available could be used to do DIY and sort my life/career out. I assume people must have had children and had to reduce their hours, did you still have fun cycling on a reduced fitness?
  2. Coming back. How long would it take? I think I want to reduce my training hours going forwards . Has anyone had success on reduced training hours? I don’t actually enjoy long bike rides that much. I most enjoy chaingangs, time trials and shorter faster sportive (sub 70 miles).
  3. Do I sell my fancy aero bike? I don’t think I want to, I’ll never be able to afford to replace it now I have a house

The house I have bought is in the city so my commuting by bike will go up and I really enjoy indoor training so getting some intensity in will be easy. The knee physio also turned into me going gym full time and I’ve gained a load of muscle and I’ve been doing loads of different sports this year so I’m not a total out of shape lump.
Sorry for the rant.

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The longest I’ve stopped is for 5weeks after my C operation in 2019. It seemed to be just as folk said though, the half life of muscles is massive so you don’t lose too much of your cycling endurance and what you do lose there comes back fast. You do lose a bit of the fast twitch fibre stuff and you have to work a little more to get it back but its not insurmountable. Looking at my training calendar, I was back up to speed within a few months. After C my rides were also shorter and eventually faster and I think over the last few years ride wise (chaingangs, TTs and club) have benefitted from it.

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I have a lot of experience with taking breaks from endurance sport due to both injury, burnout, and falling out of love with training.

As an avid runner as a kid and teenager, injuries were a constant fear of mine. I was very good at ignoring obvious signs to stop training before things got out of hand, and as a result I often had to take much more time off than I would have had to if I had just listened to my body. Ultimately, I realised that I cannot maintain the volume required to be an elite runner without injury, which is why I found road cycling. The fact that you’re listening to your intuition and stopping because of the knee injury shows a great deal of maturity.

As a cyclist, I’ve never stopped because of injury, but I have had overtraining syndrome (yes, clinically diagnosed) and quit “for good” several times. Last fall, I stopped cycling completely. At the time I was maintaining reasonable fitness at around 4.5 w/kg on about 6 hours of training. My FTP had come down slightly from around 5.1 w/kg, but I was getting so tired of training that I had done no intensity for 3 months at this time. From October 2023 until 4 weeks ago (August 2024), I didn’t touch a bike. I ran 4 times during that period, but did no other endurance training what so ever. In August this year I decided to start cycling again. I only did fun rides without a powermeter, no intervals, no hard training. In 4 weeks I may have ridden about 20 hours in total. This Monday, I decided to hop on the trainer again and start doing some TR structure. For the first time in a while I actually miss the intervals. To my surprise, my FTP is still 4.3 w/kg despite the 10 month break. I do recognise my genetic gift and aerobic base from running (I got to 5 w/kg in 10 months of structure the first time around), but if you’ve been cycling for eight years, you have a good base that isn’t going anywhere for a while!

My tips for you are as follows:

  • Don’t sell your bike. I promise you, at some point, you’ll get back into it. I’ve sold so many bikes because of quitting “for good”, only to buy a new bike and start over. Sometimes you don’t even want to see the bike at all when forced to take a break, so just put it in a friend’s garage or in the attic.

  • You will come back a lot quicker than you think. Reduced hours are very effective, and if you have had struggles with overuse injuries or mental burnout, I think they’re a great way of keeping consistent and maintaining your love for the sport. I’ve set myself a limit of 9 hours a week for the coming 6 months for this very reason.

Best of luck with the house, your career, and your knee. Looking back, you my find that this period of time off the bike provides a lot more value to your life than you currently think. I know I certainly feel that my time off has done so.

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Hey there,

Sorry to hear that you’re dealing with that injury. I’ve dealt with knee/hip injuries that have kept me off the bike before. Not fun, and it certainly takes time to get back to 100%.

I’ve raced with plenty of people who have taken time off – even for years – and then got back into racing once they were feeling it again.

They’ve told me that the fitness comes back pretty quickly – much faster than it took them to build it initially!

If you feel like you want extra time to do some DIY stuff with the new house (or even if you just want to do other things with your time/life right now) then that’s totally fine! The bike will be there for you in the future if you want to get back at it. Trying to force yourself to train/race if you’re not feeling it will probably just reinforce the negative feelings it sounds like you’re having about it all right now.

As for the aero bike… If you don’t need the extra money, why not keep it if you still like it? It may still be fun to get out for a spin on it once in a while!

I get how you’re feeling right now, though. I trained and raced seriously for almost 10 years up until last season – I had a really nasty crash racing a kermesse in Belgium. Don’t remember what happened, I just woke up in an ambulance going to the hospital.

After that crash last year, I decided to take some time away from training/racing (still am at the moment). While I’ve been riding less, I’ve gotten back into running, hiking, and other non-athletic hobbies (like music) that I hadn’t focused on for the duration of my racing career. It turns out that I missed a lot of that stuff and it’s been doing me some good to do it again!

I’ll still hop on the bike for some fun riding, though – and it’s definitely my favorite way to get around town!

While I’m not in the shape I was when I was training super hard for P/1/2 races, I still feel like some of that base fitness is “hanging around” if that makes sense… Even at a reduced activity level compared to where I was before, I still feel like I’m in decent shape. I’m confident that I could gain a lot of fitness back in a relatively short amount of time if I dove back in, as other athletes who have taken extended breaks have said.

Anyway, I feel like I’m rambling a bit here now… But know that you’re not alone and that many athletes have also gone through these kinds of situations. Time off is definitely okay if you feel like you need it, and nothing has to be permanent! You can always come back to it when you feel ready. :slight_smile:

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Yeah the crashes are brutal, that’s one thing I don’t miss. I’ve been skateboarding these last few months and that’s no where near as painful or dangerous (even though it is regarded as a dangerous sport).
The knee injury is weird, doesn’t hurt doing reps of pistol squats or heavy back squats, doesn’t hurt jumping down stuff on a skateboard either. Hurts after 20 miles of cycling (regardless of speed) and it just randomly appeared after a training camp (so it has to be RSI).
Those answers are all nice to hear, I’ve spent so long obsessing over cycling I almost feel free not worrying about my FTP or getting a cold.
I must say I am really looking forward to getting a hub geared hybrid to ride around the city.

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I’d rather do 10-12 hours a week consistently than 18-20 hours for a year and want to quit because I missed out on every other aspect of my life. This is coming from a 40-something with family, house, business, and interests outside of cycling. Hyper focusing on anything in life can be great for short periods, but it’s easy for it to become mentally toxic if you don’t take a breather or have another outlet for your mind to think about.

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Don’t beat yourself up. Focus on what you can do without concern of injury rather than what you can’t do.

There’s an ebb and flow to life, go with it. There are not many riders, at some point of their life who don’t have other aspects take more prominence at the expense of their cycling.

In the great scheme of things you need to look after your mental health just as much as your physical health. Peak fitness only fleeting and doesn’t last for ever. If needed it can be recaptured but then sometimes our focus gets out of kilter and we forget why we ride.

It’s been a pretty awful summer in the UK but I’ve just come in from a really mellow 48 mile ride in the sun. Taking time to absorb the sights, smells and sounds of my surroundings. Which if your head down, backside up in a chain band passes you by.

Heal quickly and fully buddy :+1:

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My one piece of advice is don’t sell your bike! It will always be great on the trainer and if one day 10+ years from you you get an itch to ride, it’ll just be a quick tune up away from getting you out on the road again. I took a 20 year break from cycling at one point and that old race bike I kept was there when I got the itch to ride again. The old girl got me through my first year coming back which eventually turned into a nice long run of racing and serious training. I have doubts I ever would have started riding again if I actually had to go buy a bike to take that first ride.

On that note, I still have the Concept II rower I bought in the late 90’s and last winter I dusted it off after years of non use and started rowing again . . . Think long and hard before EVER selling any expensive piece of fitness equipment :wink:

I’ve had a long life filled with various fitness phases. You can move in and out of areas of fitness concentrations as life moves along. Just keep doing something and you’ll be fine. You definitely can lose a step or two if you take years totally off from any activity (plus you’re inevitably aging as time goes by) but it takes a really really long time to lose all your fitness and if you can keep a lot of it if you keep active.

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True, to a point, but don’t forget age. The older you are, the faster you lose endurance, and the longer it will take to get back to where you were. I had to take roughly 2 months off post prostatectomy, and I was surprised how hard it’s been to get back in the saddle. It was actually discouraging to a point. I used to be able to do higher zone rides back to back, and was struggling to just do one, and the next day had to bail. I’ve since shifted to z1 through z3 workouts and pushing myself harder on outdoor rides (mostly because it’s been damned windy here lately).

But it’s like my hip replacement. I did Zwift Academy in just over a week, and post-op, it took months to get back and I never feel I was able to get back 100%.

(And knee pain? Have you seen an orthopedic surgeon? I had knee pain that would stop rides and it turned out to be my hip, not my knee. Just saying, it might not be the knee. Recovery from hip replacement, if needed, is a lot easier than a knee)

Oh for Ford’s sake NO!!! Because what is the OP going to do for exercise? Running? Walking? Swimming might work really well, but even riding the trainer for an hour or more in low demand rides is far better than nothing. AND if this ‘time off’ is you speaking, GET A DOCTOR INVOLVED!! Taking a radical move for something that YOU think is a problem seems silly. Unless you’ve had a consult and that is the verdict, do NOT slice a major part of your life out of your life! Hell, my wife urged me to start riding, and KEEP riding after some of the surgeries I’ve had because I am (was now, possibly) so addicted to riding, she said that I turned into a near monster because I missed the endorphins. I was in withdrawal post-op for my hip replacement for sure.

If you haven’t seen a physician, falling on the sword now with no reason is tragic.

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I took 8 months off 1.5 years ago. I kept fit with some rowing and jogging - like 2 hours per week of aerobic exercise - and some light kettlebell and dumbbell work.

After I got back on my bike, I got back 95% of my fitness in about 6 weeks.

One of my biggest regrets after I quit racing (just burnt out from the grind) was not transitioning into another type of cyclist. I essentially quit the sport for like 10 years riding sporadically - never enough to be in shape and thus always a little frustrating.

Lots of people just ride 3-4-5 times a week through the summer and have a lot of fun with their friends. Nobody cares if it takes them an extra minute to regroup at the top of a hill because it’s not that kind of ride. I wish it didn’t take me so long to transition to that kind of cyclist.

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Replying to my own post!

I still train with power, do build cycles, and all that because I find it fun. But I’m not trying to be at the pointy end of anything.

It was good taking time off though because knowing I can get back in shape in six weeks having just done minimal aerobic maintenance gives me confidence in taking more time off in the future.

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Have you got a route to getting the knee injury fully fixed?

Is the physio going to do it? Did you have it scanned / assessed by a specialist knee surgeon or similar?

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I’ve seen this during ultra endurance events. If riders realise they are not going to finish in the top ten then they just stop and abandon. Drives me crazy as they could still continue and have a really good enjoyable ride.

When your happiness in cycling depends on comparing yourself to others then often the joy is lost.

Was the knee injury a traumatic impact type injury or due to overdoing it?

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I hear you.

I gave up cycling in early college, and getting a job pretty much crimped that, and getting married did too, and moving, and new job, and all…

And it was all just excuses to stop riding. I started doing trips around the campus where I worked, and then dropped it again. Now that I’m retired I took up cycling again, and sure wish I hadn’t given it up all those years ago. I remember the stop smoking campaign that said ‘don’t quit quitting’, and I’d like to tell people that do ride a lot now as a ‘youngling’, DON’T STOP!! KEEP RIDING!! Riding will help deal with stress, and find mates and friends too, but you won’t miss the positive effect on your health and life. Well, unless you stop riding. I mean, even a Peloton, and even 3 or 4 nights a week is doing something for your betterment. /preach

No one on their death bed ever said ‘I wish I’d spent more time in the office’…

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The other thing I’ve seen is those who go over top in their commitment to their cycling hobby burn out rather quickly. They shine for a few years before fading away. Meanwhile those of us who plod along, neither too much or too little, a balance in the middle have longevity and keep going.year after year into our dotage.

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To clear up a few questions
I have completed a lot of the physio routine. I can happily pistol squat or heavy back squat with no pain (never been able to pistol squat before this). I’ve even jumped down some fair sized drops on my skateboard and it is fine. It feels like IT band pain but on the medial side (so I am guessing MCL) but only when cycling. Intensity doesn’t affect the pain level. I can only assume it is repetitive strain injury. Occurred after a training camp and maybe exasperated by new shoes (sworks 6 to 7).
Unfortunately the NHS have no desire to inspect it as it doesn’t stop me from doing anything. I even scanned it with my own MRI scanner and I can’t see anything obvious (although I’m not a medical person so could miss something small easily).
I don’t know if we even have high level knee specialists I can see privately in the UK.

I am thinking it is just a repetitive strain injury that will take time. Funny because MCL injuries are usually given cycling as first form of rehab.

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There are plenty of high level knee specialists you can see privately in the UK.

Whilst I am in no position to recommend, I have heard good things about Neil Bradbury, who is a cyclist himself. IIRC he is based in Bath.

ETA he has a website About Neil Bradbury - Knee Specialist

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I’ve definitely fallen into this way of thinking before, but more so as a runner than as a cyclist. But I am so so gratfeul that I was able to overcome this way of thinking. Running has given me so much joy, fullfillment and community in my “slower days”. I’m glad I didn’t let my ego rob me of this.

But first, to answer your question:

The answer is a resounding YES. I ran in college and had to take extensive time off of running post- college due to health issues. Although better, I still manage some of these health issues so I have not returned to peak fitness. Yet, I get more from running now than I ever have. It took a lot of work to get to this place. Ultimately, I had to redefine my relationship with endurance sport and confront a changing identity.

LOTS of people do really really well on Low Volume Training Plans. Check out some of these examples from the Successful Athlete’s podcast.

You might even find that you get more from your time on the bike if you have to limit your training hours!

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That is super helpful thanks. That is certainly an option I will visit if it doesn’t heal when I start cycling again.

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Read some inspiring stories here. Do not sell your bike if you do not need money. You will find joy in cycling again no worries. Put your ego a side. Think about the longevity benefits of cycling. Pick something else that might interest you. Hike if you have mountains near by. Do camping for few days if it’s possible. Nature always recharge me. Your story is inspiring too, do not finish it with such an end. Do not forget we are all humans and yes there are people how can endure years of hard training and racing. Do not compare your self to elite athletes I know some in biathlon and believe me money and fame is huge motivator. Local biathlon guy is getting paying a lot of money, driving last model Mercedes and always in local celebrity events. Everybody likes him and that is a huge motivator. Normal people aren’t like that. Take a break and find yourself, you will be grateful when you are at old age.