Rest days - MTB

Beerbaron · 8 May 2013 at 12:11

I decided to start biking again and for the last 3 weeks I have been riding almost solidly and managed around 230 miles so far. I have a daily route of trails, fields and country lanes which is around 12 miles which I extend and shorten when required. Longest distance so far is 38 miles and longest time has been 5 hrs so quite varied. In those 3 weeks I have had 3 rests days. I understand that rest is pretty important so looking for some advice on a more structured rest routine. Am I biking too frequently to properly recover?

Thanks.

Musty Pie · 8 May 2013 at 13:21

It all depends on our own personal fitness.

For me I have ridden 100 miles this month so far (08/05/13) consisting of just evening rides after work, and a few over the bank holiday.

However tonight is my rest night. I am going to do no exercise, eat rubbish, and go and see Iron man 3 at the cinema.

However tomorrow its back on the bike.

I think a rest day every 3 or so days is fine. After all your muscles do need to rest, even if your mind doesn't want them to.

Beerbaron · 8 May 2013 at 13:45

I've been pushing myself but trying to rest when I'm feeling physically tired. I'm surprised I have managed the miles I've done in my first few weeks.

Do you take any supplements? I mainly just eat tuna or scrambled egg.

Musty Pie · 8 May 2013 at 13:54

I take no supplements and I only take a 500ml bottle of water with me on most rides which i very rarely touch.

I just eat as healthy as I can where possible. At most, a banana before a ride if I have one lying about.

Breakfast consists of a coffee, and a bowl of Granola most mornings. And lunches are varied. Today was a turkey and mix pepper soup.

One thing I do do, is drink LOADS of water throughout the day at work.

Horses for courses. Some things will work for you, and not me etc.

I see you are Herts based too! Where abouts?

Beerbaron · 8 May 2013 at 14:05

I drink quite a lot of water a day. I take my Camelbak with me when I ride but don't drink masses. If I'm out riding for the day I may take an energy or protein bar with me, other than that its just normal healthy food.

I'm in Hitchin.

Beerbaron · 11 May 2013 at 09:25

My daily route is getting longer to over 18 miles so far at around 2 hrs. My girlfriend has a couple of kilo bags of whey protein spare so I'm going to give it a try after my cycling. Hopefully will help to increase my muscles.

CSA · 13 May 2013 at 09:22

I do between 40 and 100 miles a week on my MTB depending on the weather,mainly along canal routes,my main route is just over 20miles which takes just under 2 hours. Ive found that riding a day then taking a day off works for me,although on occasion i may do 2 days in a row then a day off,i do 10/15 minutes of weights after every ride as ive found that the ride stretches my upper body muscles enough that i dont get any aches from lifting,which ive suffered from in the past (probably not stretching properly before hand ! )

Ive been doing this for 12 months now and lost just over a stone,id have probably lost more but i havent changed my diet much,just cut down on the crisps in recent weeks lol

Beerbaron · 13 May 2013 at 11:36

I have progressed up to my 18 miles and in the last few days been constantly doing it. I have lost over 10lbs in less than 4 weeks. I have noticed that the protein i have been taking has given me more energy and my muscles ache less the next day.