Don't you loose form quickly!

[yello]

We've also been having dreadful weather. It's been raining pretty much every day for the last 3 weeks or so. Everywhere is sodden. Miserable, cold and grey. I've also had a stinking cold, easing off now, for over a week which, for me, is a long time. I usually throw them easily.

Upshot is that I haven't done any significant mileage recently. And I've put on a couple of kilo (due to inactivity rather than festive excesses imo). So I'm resolved to having to build the form back up again. I hope you guys are right and it does come back quickly!

 

[ColinJ]

So I'm resolved to having to build the form back up again. I hope you guys are right and it does come back quickly!

Well there's good news and there's bad news!

The good news is that fitness comes back more quickly than you gained it in the first place because the basic 'extra plumbing' in your muscles etc. has been built up and won't have all disappeared unless you took a really long break from riding. I've taken 3 months off several times and still been much fitter when starting up again than I was when I first started cycling.

The bad news is that you lose fitness quicker than you gain it! It might take a couple of months or so to get back to where you were from a 3 or 4 week lay off and I haven't ridden for 7 weeks ...

 

[Thomk]

I cracked a bone in my arm 3 weeks ago and apart from a short ride a week ago (it was too painfull to go far) my first proper ride was yesterday. My time was average and I didn't feel too bad but certainly ache more today. I've been going to the local gym and using a step/ski hybrid thingy whilst injured which simulates standing up and grinding up hills pretty well and running a bit and using their bike. I'll start commuting again tomorrow so will find out in the next 3 days or so if I've "lost it" or not.

 

[fenlandpsychocyclist]

I chipped my collar bone by rugby tackling a tree whilst forest cycling, which put me off the bikes for about two weeks in november.
Then i had a bad cold over christmas, loosing another 7 days of cycling.
Apart from that i've been putting regular miles in since march 2010.

Does anyone else find their legs get "achey and restless" if they haven't ridden for more than 3 days? Mine do.

 

[Willo]

Before this morning I hadn't been out on the bike for a month and a nasty cold/cough over Christmas meant I'd only done one session on the spin bike over the last 2 weeks. Went out for a little 18 mile spin this morning and it was horrid!! Started okay, but after 5 miles or so started to struggle and when I hit a couple of hills the legs were really struggling. Was over a mile/hr down on my usual average speed and felt way worse than normal. Saying that, I was coughing up phlegm early in the ride so obviously hadn't quite shifted my cough/cold as I'd thought. Plus, to make matters worse, it was only the second time out after my saddle was raised at a bike fit and when I put my feet down at one junction, not being conscious of being a bit higher up I really stretched out on tip-toes and my calf muscles were really, really sore (must get used to coming off the saddle to put my feet down rather than stretch out on tip-toes).

Only 3/4 months back I was doing 100k plus and today I felt worse doing 18 miles. I hope it comes back quickly as I don't fancy too many rides like today!! Saying that, it was pretty mild with little wind and there were as many cyclists out this morning as on a summer's day

 

[phil_hg_uk]

Before this morning I hadn't been out on the bike for a month and a nasty cold/cough over Christmas meant I'd only done one session on the spin bike over the last 2 weeks. Went out for a little 18 mile spin this morning and it was horrid!! Started okay, but after 5 miles or so started to struggle and when I hit a couple of hills the legs were really struggling. Was over a mile/hr down on my usual average speed and felt way worse than normal. Saying that, I was coughing up phlegm early in the ride so obviously hadn't quite shifted my cough/cold as I'd thought. Plus, to make matters worse, it was only the second time out after my saddle was raised at a bike fit and when I put my feet down at one junction, not being conscious of being a bit higher up I really stretched out on tip-toes and my calf muscles were really, really sore (must get used to coming off the saddle to put my feet down rather than stretch out on tip-toes).

Only 3/4 months back I was doing 100k plus and today I felt worse doing 18 miles. I hope it comes back quickly as I don't fancy too many rides like today!! Saying that, it was pretty mild with little wind and there were as many cyclists out this morning as on a summer's day

It happens to everyone I think, I went out for a 15 mile ride today and I thought I would go onto the moors and see where I felt like going from there. So I climbed up over the hills and my legs were screaming and I just couldnt get into it so I turned around and went home 15 miles total. I have been out 4 times this week but not done much before that since october.

In March and April last year I did several 100 mile rides and the Spring into The Dales Audax a total of 1000 miles in 2 months with no trouble at all but then I had a few problems, I had a potential hip problem then I had 2 wisdom teeth that flared up so I spent 2.5 months on strong pain killers waiting to have them removed and didnt feel like going out then I had to spend the rest of the year fixing some problems on the outside of the house before winter arrived, which I only just got finished in time, and then I got 2 bad colds one after the other.

So where last year I got to the point where I was climbing lots of hills with no problems and doing regular 100 mile rides I am back to struggling up them again, so I need to get back to where I was last year, it is going to be a LONG few months.

 

[Ian H]

My experience is that one loses speed much quicker than endurance fitness.Regaining fitness ideally involves a few steady, longish rides - much slower than you think would do you good. Then a few at higher pace with perhaps some faster intervals, but certainly not eyeballs out. Then you can start on harder training, depending what your goals are.

 

[gb155]

Before Xmas on my last commute ( in the pissing down rain) I averaged 19 mph at a canter

Today was my first day on the bike since then ( after promising myself a proper rest)

I averaged 16 mph at what felt like over my normal max effort - there was a head wind yes but it was a suffer fest

So, yes, I agree you do lose it quick

Let's see how quick it comes back eh ?

 

[yello]

Regaining fitness ideally involves a few steady, longish rides - much slower than you think would do you good.

How long is "longish" do you reckon? I think it'd do my head in to do a 6 hour 100km ride!

Last year, I dropped myself in it by doing a hilly 200km ride after having had a similar Christmas/New Year lay off. Frankly, I hated it. I tried to do it at a normal, steady pace but nose-dived and ended up dragging myself home. It may well have worked but I think I'll take a more measured approach this time.

Btw, I've never been one for speed work or intervals. But neither do I 'train' as such. Sure, I have my moments but generally I just like riding my bike!

 

[Ian H]

Four or five hours would be good. I must admit to not following my own advice. Years ago I used to 'train' after a winter layoff by doing a couple of 100kms flat out until I blew and wheezed to the finish. I was then okay for a weekend of 200s a couple of weeks later (note the recovery period). Nowadays I try to keep basic fitness going, cos age makes it more difficult to regain what's been lost. But I still can't resist following a fast wheel to the point where the eyeballs explode.

 

[TheSandwichMonster]

Before Xmas on my last commute ( in the pissing down rain) I averaged 19 mph at a canter

Today was my first day on the bike since then ( after promising myself a proper rest)

I averaged 16 mph at what felt like over my normal max effort - there was a head wind yes but it was a suffer fest

So, yes, I agree you do lose it quick

Let's see how quick it comes back eh ?

Glad it's not just me!

Went out with a friend last Monday, and we managed to average 10mph over 30miles (albeit with ~3000ft of climbing) and felt woeful. Got out with the club yesterday and found fitness feeling a little better, but the hills are still testing me!

 

[gb155]

Seems like it doesn't take long

17mph average on the way home - keeping in mind it's all up hill with 2 leg sappers thrown in too

I'm back

 

[fossyant]

Nothing better than a rest !

 

[gb155]

Nothing better than a rest !

Seems that way after tonight - this morning was just a warm up I think

Looking forward to really kicking on this year now