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  1. #1
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    How Important are rest days?

    I've been training for an endurance race by either biking for 2 hours or jogging for 60 minutes each day. It's pretty low volume but would taking a rest day every week or two improve my endurance?

  2. #2
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    Are you riding/running at a high intensity every time you go out?
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  3. #3
    AZ
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    Quote Originally Posted by bank5 View Post
    I've been training for an endurance race by either biking for 2 hours or jogging for 60 minutes each day. It's pretty low volume but would taking a rest day every week or two improve my endurance?




    It wont improve your endurance but it will improve your recovery.

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    Quote Originally Posted by Mr. 68 Hundred View Post
    Are you riding/running at a high intensity every time you go out?
    Pretty high intensity but not pushing myself to where I need to take breaks

  5. #5
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    Rest is when the body rebuilds the damages caused by exercise. A rest day is important for a high intensity training program. I learned this the hard way.
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    Biggest difference between pros and amaters is knowing when to rest. Yes resting won't improve you endurance directly, but it will improve it indirectly, making it possible for you to train more and better. So proper rest is essential with every training.
    I admit, I have no idea about mtb specific training (I was and still am riding bike just for fun), but I have been in pro xc skiing for many years myself, and I would say general training and training ideas in xc skiing most likely aren't all that far off from xc mtb. So when I was still racing I had 2 days off every week (with sort of 4 week cycles where intensity and volume of training was varying). Normally that was Monday and Thursday, but even those two days weren't completely off. I normally went for 1 to 1.5h of slow running (with periods of walking) or slow and easy bike ride. In cycles with most of training (worse ones were 2x3-4 hours/day, no stretching, warming up or cooling off included) those slow runs weren't so much about physical rest, as they were for mental rest, when you know you can just start walking and not keep on pushing.
    Even if you do relatively low amount of training (1-2h/day is low), you still need rest. So do yourself a favor and have at least one day a week off. You will see you will feel better after this, and you can push harder, what on long run brings more race speed.

  7. #7
    Daniel the Dog
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    Long, slow rides makes for long, slow races. You need to learn to ride fast. I take 2 days a week off.

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