New to Cycling: Do I Need a Rest Day?

eveningpeasant

Hi All,

I am relatively new to cycling (have been doing it sporadically for about 2 months at this stage), but have recently started cycling 30 minutes each way to work 5 days a week. I also take a 30 minute cycle (each way) every Sunday, and do at least 30 minutes on a Saturday. I wouldn't describe myself as 'fit', but not horribly unfit either. I didn't really do much exercise apart from walking up until starting cycling. I find the 30 minutes to work (a lot of it uphill) tiring, but doable. My main aim with cycling is to improve my stamina, and hopefully lose a bit of weight too. But it's also just a really handy method of transport and I would like to be able to cycle more.

The thing I'm wondering is if I need a rest day or not? I don't think I'm cycling loads, so feel I probably don't need one, but I've read a lot of articles saying they are very important. But I don't know how much you need to be cycling to 'need' a rest day. I noticed my legs were very tired on my cycle this morning, so that got me wondering about it.

CamperMan

the more you ride those hills the easier it will be..

on my "rest days", I still cycle, but cycle at a relaxed pace with my wife... the other days, I ride to get the BPM going...

Cee-Jay-Cee

I'd say no you don't need a rest day as your only doing short distances in short times spaces.

MB Lacey

I'd suggest that if your body is tired you should definitely be taking a rest.
A couple of days off the bike, even one day, will allow your muscles to relax, avoid fatigue and possible future injury.
Despite the fact that you are 'only' cycling 2 x 30 mins a day, you are new to cycling and seem to be cycling everyday.
Maybe don't cycle your 30 mins this Saturday, even Sunday and you'll feel completely rested for your commute next week.
As you build up your fitness over the next few months you won't be getting as tired over your commutes, but for now - if you're tired - rest!

onmebike

I generally find that my muscle seems to build after a rest day or two. It feels that my cycling days tire me a bit, but the rest days let me recover and my legs feel stronger after a day or two off the bike.
For example, weather permitting, my Monday commute is always much faster and energetic feeling than my Friday commute.
I'm sure it's individual to a degree, so as the others have said, listen to your body.

Darkglasses

If you feel like it, take a rest day. Important not to blow all your motivation.

equivariant

7 hours a week is a lot of time on the bike for a recreational cyclist. Don't feel bad about skipping a day or two.

LollipopJimmy

Remember to fuel your body correctly too, it's important to have a bit of food before your cycle in the morning. I have a scoop of oats mixed in with my protien shake and a banana about 45 mins before I leave. During the day I try have a decent lunch, today was homemade bolognase (Sauce from scratch and all TYVM no jars for me :P ) with wholewheat pasta. It's 30km round trips and I'll cycle to the gym tonight from work.
I was horribly unfit 6 months ago, now I'm just unfit but rapidly improving

Beasty

I have typically only been doing perhaps 4 hours training each week this year. Rest days have been integral to my training plan though and I will look to have at least 2 most weeks

OP it depends on what your aims are. If you are looking to improve you actually build up more strength and endurance by allowing the body time to recover and repair itself.

If you are simply looking to maintain a steady state, there are plenty of people who can do that, cycling day in day out without a bother

diomed

You need a rest day.
In August 2014 I cycled every day, mostly about 30km mildly hilly. At the end of the month I was struggling to go 10km.

fat bloke

Rest is a vital, integral part of training. Tiredness / fatigue can really accumulate as well and if you don't rest you can really get knocked for six.

petethedrummer

Exercise is the stimulus. Rest/recovery/sleep is where the adaptations happen.

eveningpeasant

Thanks so much everyone for your helpful replies - still very new to all of this, so it's really great to be getting so many opinions and support.

It seems like it would be worth trying a rest day and see how that goes. Since I can't skip my weekend cycles (need to cycle to get to where I want to go), I will start taking the Luas to work on Wednesday, and cycle the other 4 days. Feel a bit nervous about taking a day off as I'm worried it will make me more inclined to skip other days, but I do actually really enjoy the cycle so hopefully this won't happen. Definitely noticed I was feeling tired and going slower today despite having slept plenty last night, so maybe a rest day is just what I need.

Thanks again for all the helpful replies

eveningpeasant

LollipopJimmy wrote: »

Remember to fuel your body correctly too, it's important to have a bit of food before your cycle in the morning. I have a scoop of oats mixed in with my protien shake and a banana about 45 mins before I leave. During the day I try have a decent lunch, today was homemade bolognase (Sauce from scratch and all TYVM no jars for me :P ) with wholewheat pasta. It's 30km round trips and I'll cycle to the gym tonight from work.
I was horribly unfit 6 months ago, now I'm just unfit but rapidly improving

Hi there, and thanks for your reply. Really great to hear from someone who is also relatively new to fitness (though more experienced than me for sure!)

I actually don't eat before my cycle in the morning, and wonder if this is a problem. I don't feel particularly hungry in the morning (I'm up at 7:20, out the door by 7:40) and don't really want to eat, so I have breakfast when I get to work after my cycle. Do you think it would be worth investing in protein powder or something, just to have something in my before the cycle, or not eating is okay?

onmebike

eveningpeasant wrote: »

Feel a bit nervous about taking a day off as I'm worried it will make me more inclined to skip other days, but I do actually really enjoy the cycle so hopefully this won't happen.

When you see how long other transport types take in comparison, you'll need to be bet off the bike!

I drove yesterday and it took me 90 minutes to get home instead of the usual 45-50. The cycle takes 60.

hesker

Don't worry about it. You'll get used to it.

I started cycling to work back in May. Cycle Mon-Thurs. 50 mins each way. No brekkie beforehand.

At first I was tired during the day and after getting home. It took about 4 weeks before I started feeling strong enough that I don't notice any difference between cycling & not cycling.

I'd generally push it but not to the point that I'd be chasing personal bests.

Unknown Soldier

eveningpeasant wrote: »

Hi there, and thanks for your reply. Really great to hear from someone who is also relatively new to fitness (though more experienced than me for sure!)

I actually don't eat before my cycle in the morning, and wonder if this is a problem. I don't feel particularly hungry in the morning (I'm up at 7:20, out the door by 7:40) and don't really want to eat, so I have breakfast when I get to work after my cycle. Do you think it would be worth investing in protein powder or something, just to have something in my before the cycle, or not eating is okay?

I cycle quite a bit in the mornings before work and I just have a coffee. When I used to commute it was the same.

It will most likely help you lose weight and help your metabolism.

It is NOT something you would do if you were heading off for a long spin though. You need to fuel up for long spins.

As for your original question, you'd be surprised at how much power you get into your legs with a few days off.

Wishbone Ash

I felt a bit lifeless on the group ride this morning. Realised when I got home that I had been out 17 days in a row. Probably need a rest day myself!

crosstownk

Wishbone Ash wrote: »

I felt a bit lifeless on the group ride this morning. Realised when I got home that I had been out 17 days in a row. Probably need a rest day myself!

As you're a cycling machine, I'd say a new set of batteries is all you need.

LollipopJimmy

Sorry just saw your question about protein powder. They won't give you any energy or benefit you much really, try get your protein from food as much as you can. I'm doing a lot of weight training at the moment and finding it hard to get my needed intake through food but I wouldn't be recommending it unless you're weight training or doing serious mileage on the bike

Bloggsie

eveningpeasant wrote: »

Hi there, and thanks for your reply. Really great to hear from someone who is also relatively new to fitness (though more experienced than me for sure!)

I actually don't eat before my cycle in the morning, and wonder if this is a problem. I don't feel particularly hungry in the morning (I'm up at 7:20, out the door by 7:40) and don't really want to eat, so I have breakfast when I get to work after my cycle. Do you think it would be worth investing in protein powder or something, just to have something in my before the cycle, or not eating is okay?

welcome to boardsie cycling family,
you have to eat something before you go out on the bike even for a recreational spin, bowl of cereal or some toast with jam or marmalade, if you go a week doing this each morning, you are much less likely to get the dreaded bonk (trust me you dont want to get bonked) it also should help with the energy levels.

happy trails.

manwithaplan

eveningpeasant wrote: »

I actually don't eat before my cycle in the morning, and wonder if this is a problem. I don't feel particularly hungry in the morning (I'm up at 7:20, out the door by 7:40) and don't really want to eat, so I have breakfast when I get to work after my cycle. Do you think it would be worth investing in protein powder or something, just to have something in my before the cycle, or not eating is okay?

I think not eating is OK before a 30 minute cycle but, at this stage, don't ride for longer than that without breakfast. Eat when you arrive - don't leave it until coffee break or lunch.

Belox

manwithaplan wrote: »

I think not eating is OK before a 30 minute cycle

It's not the minutes to count, but pedaling rate, speed and exercise stress.