Hi Team! I am just back from a week of vacation visiting family in Brazil and I am here to tell you to take at least one full week off cycling once or twice a year. This is very important if you are always consistent with your training and riding, and even more so if you race.
I got back on the bike today to do a “reentry” light workout and while I can definitely feel things are a bit tight and flat, I felt super energized mentally and physically. I was excited to ride. Legs felt good, body felt good. I know from experience, and from taking time off like this several times before, that all it takes is 3-4 rides and BAM! I feel invincible and that’s usually when I see just how much stronger I feel and the benefits of the time completely off.
Note that this is not the same feeling as a recovery week. It’s much better!
Many amateur and new cyclists believe that taking a week off will set them back and/or their gains/adaptations will be erased. This is NOT true.
- 0–5 days off: No loss, possible freshness boost.
- ~7–10 days off: Early aerobic signs (plasma volume down, higher HR).
- ~10–14 days off: VO₂ max starts measurable decline (~5%).
- ~3–4 weeks off: Larger drop in VO₂ max (6–12%) and noticeable threshold/power loss.
- >4–6 weeks off: Substantial detraining; endurance adaptations fade quickly, strength/power hold on longer but also decline.
Not only you will not lose any fitness or power (or aerobic conditioning), there are many upsides:
- Muscle repair: Allows microtears in muscle fibers and connective tissue to heal fully, which heavy training never quite permits.
- Hormonal reset: Cortisol and stress hormones drop, testosterone and growth hormone rebound, and the endocrine system normalizes.
- Glycogen replenishment: Muscles and liver restore glycogen stores completely, which is harder to achieve when you’re always training.
- Immune system: Reduces chronic suppression from long blocks of endurance stress.
Mental & Emotional Reset - this is HUGE!!!
- Burnout prevention: Taking a true break reduces the mental fatigue that accumulates from training/racing cycles.
- Renewed motivation: Riders often return with sharper focus and eagerness, versus the grind of constant structure.
- Better sleep and mood: Without the physical stress of training, sleep quality and general energy levels improve.
So, if you haven’t taken time off in a while this is your nudge to chose a week to do so!