Sleep deprivation and poor quality sleep can lead to slower recovery and may increase the risk of injury among athletes. Science has shown that when adults get six hours of sleep (or less) for four nights in a row, it impairs cognitive function, mood and impacts physiological functions like appetite regulation, glucose metabolism, and immunity. We’ve all heard that adults should get eight hours of sleep each night, but there’s a good reason for that number. It’s widely known that how much (and how well) you sleep has significant impacts on how well you can function during the daytime. The most crucial aspect of your rest day is getting a sufficient amount of sleep. Research has shown that massage is one of the most effective ways to prevent or control delayed onset muscle soreness (DOMS) and perceived fatigue. Whether you are passive or active, your rest day should include refueling your body with nutrients, protein, and plenty of water to prepare for your next ride.Ī rest day may include therapeutic recovery methods, like massage, stretching, or compression therapy. The alternative is when your body is entirely at rest, which is also sometimes called passive recovery. Many athletes engage in active recovery on their rest days, which is activity at a much lower intensity level than usual. However, that can still mean different things to different people. What Is a Rest Day, Anyway?īefore we get into how much you need to rest, it’s important to understand what I mean by the word.Īccording to Medical News Today, a rest day involves taking a break from your regular workout routine for the purposes of muscle repair and recovery. I’ll also give you some tips for your rest days and how to know when you really need to take some time off. Throughout this article, I’ll discuss how much rest you need and why it’s essential. The same is true for anyone recovering from an injury. Typically, cyclists need more rest as they age, so older riders may require an additional day off. However, the optimum number of rest days will vary for every individual. However, not giving your body time to rest and recover can stall, or even reverse, the progress you’ve made.Ī cyclist should take a minimum of two rest days per week. Many athletes struggle with taking time off, especially when training for an event or competition. Cycling without sufficient rest can lead to muscle strains, chronic fatigue, injuries, or even cause lasting damage.
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