Should you cut back on training during the off-season?

With the weather deteriorating and after a busy sporting season, you may be tempted to hang up your bike for several weeks, or even to rest completely. Is this a good or bad idea for more distant goals? It all depends on your level, as we explain here.

By Guillaume Judas – Photos: pixabay.com, pxhere.com / DR

The transition is sometimes brutal between the last days of summer and the arrival of autumn with its windy and humid days, as well as a temperature that decreases as much as the length of the day. For many, motivation drops as weather conditions become less favorable for cycling. It may be time to take a break from training. Because to move forward and manage what is called winter training, then the entire following season, taking time away from the bike is not always harmful, even if some of your fears are legitimate. This is called an “autumn” break, as it is more appropriate for the cycling or triathlon calendar.

winter cycling break — After a busy season, rest is well deserved. But how long should you “cut back”?

A rapid drop in performance

The figures indicating a drop in cycling and general sports efficiency after a complete break are enough to scare anyone:

8% decrease in VO2 max in three weeks (18% in three months)
8% decrease in cardiac output in three weeks
13% decrease in anaerobic threshold in two weeks
4 to 5% increase in max HR in three weeks
Rapid loss of muscle strength (from one week without training)
Decrease in neuro-muscular capacities specific to the cycling movement (from one week), to the stride or to swimming.
Not to mention rapid weight gain for those with a good appetite, and according to a very simple mathematical calculation: excess intake + decrease in activity = weight gain.

Basically, you quickly go from being a trained and fit rider to a Sunday athlete. And even then. But fortunately, the body has excellent memory qualities, and the return to normal also happens very quickly, under usual training conditions. Count twice the training time compared to the complete break, i.e., one month after a two-week break, or… six months after a three-month break to regain your pre-break level.

The benefits

Provided it is well managed, this break is not harmful in the long term, and even allows you to properly assimilate the training loads carried out throughout the rest of the season, in order to continue to progress year after year. It allows you to recharge your batteries, both physically and mentally, so that the body is ready to endure the sessions and competitions imposed the following season, and that the mind is ready to accept the sacrifices you inflict on yourself almost ten months out of twelve. Regular breaks even prevent a certain saturation. And even when it is imposed, in case of injury in particular, a break is just a hitch in the career plan, sometimes with unexpected consequences: the athlete rests by force of circumstances, regenerates, and comes back even stronger, with a rested and even more motivated body. A break from training is part of a recovery process, and therefore of progression.

A break from training is part of a recovery process, and therefore of progression.

Alternatives

When we talk about an off-season break, especially if it’s voluntary, it doesn’t necessarily have to be total, and it’s not always desirable to return to your best level as quickly as possible. You have time. This is why this break can be an opportunity to practice other physical activities, which will have other effects than training the specific cycling movement: limiting the sudden drop in physical condition, working on other qualities or weaknesses (strength, tonicity, core strength, speed, coordination) by practicing sports such as swimming, running, walking, weight training, racket sports or team sports. All this while clearing your head, breaking your rhythm and avoiding for a while the constraints linked to cycling or your three usual activities if you do triathlon. The idea is to resume specific training feeling mentally and physically fresh for a new season.

A variable duration depending on your level

The duration of the total or partial break depends on your degree of saturation at the end of the cycling season, but also on your athletic level and your involvement in training throughout the rest of the year.

For a high-level athlete, with a usual training volume of around 18h/week and beyond and many competitions, the total break can be three complete weeks, followed by a gradual resumption of cycling and some additional activities for three more weeks, before resuming specific training relatively quickly.
For an “intermediate” athlete, who regularly trains 10 to 12h/week, the total break can be limited to 10/15 days before starting a transitional period of 6 to 8 weeks dedicated to one or two bike rides per week and other complementary activities, for a total of 6/7h of weekly sport. Before a more exclusive return to cycling and the usual volume in January/February.
There is the case of practitioners in permanent recovery, or with an activity not really organized throughout the season. For these, the off-season as we understand it is not really useful, because there is no absolute need for physical recovery. If you feel a drop in motivation, take the opportunity to practice other sports, and possibly extend this period until January, avoiding mentally difficult sessions (such as, for example, indoor trainer, prefer an outdoor run). Continue to ride on Sundays, adapting the distances, of course, to your current motivation and weather conditions. You can plan a mini-break at the end of October for 4 or 5 days, and another during the Christmas holidays.
As you get older, you may also fear taking too long a break, telling yourself that you will gain weight faster. In this case, simply reduce your activity in volume and intensity to one or two bike rides per week, avoiding constraints, and being wary of complementary activities that can cause injuries when not mastered (running, weight training, indoor sports).

It is useful to change your training habits for a few weeks to continue progressing or to maintain your level in the long term, to meet physiological or psychological needs. This involves taking a break from regular and demanding training from time to time. October and November are the most appropriate months in relation to the event calendars. However, nothing prevents this break from being taken at another time for it to be beneficial.

=> SEE ALSO: All our Coaching articles