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The 1 Thing Most Cyclists Forget

The 1 Thing Most Cyclists Forget

We get it (and been there), when you're focused on getting fitter and faster, taking a rest day can feel like you're missing out on precious time in the saddle. But the truth is, no matter how much you love to ride, giving your body time to recover is just as crucial as those long days in the saddle. Rest days aren't a sign of weakness; they're the key to getting stronger, faster, and staying injury-free, so you can keep riding for years to come.

Getting fit isn't just about pushing yourself every single day, it's about knowing when to slow down, recover, and get ready for your next challenge. So, let’s dive into why rest days are a non-negotiable part of any cyclist’s training routine, and how to make the most of them.

The Importance of Rest for Cyclists

Cycling is a sport of endurance, power, and stamina. But none of that matters if your body isn’t given the time to recover. When you’re riding hard, your muscles are put under stress, creating tiny tears in the muscle fibers. This is completely normal, and actually part of how your body builds strength, but only if you give it the time and rest it needs to repair those tears.

Without rest days, your muscles don’t have the chance to properly recover, which can lead to fatigue, reduced performance, and eventually injury. Overtraining isn’t just a matter of feeling tired, it can mean your muscles and joints are more prone to stress-related injuries that could take you off the bike for longer than you’d like.

How Rest Days Help You Get Stronger

It might sound counterintuitive, but it’s during your rest days, not your hardest rides, that your body is building strength. When you rest, your body works to repair those micro-tears in your muscles, making them stronger and more resilient for your next ride.

Skipping rest days in the name of pushing yourself harder can actually have the opposite effect: instead of getting faster, you’re more likely to see your performance plateau. By incorporating regular rest into your cycling routine, you're giving your body the time it needs to rebuild, so you can come back even stronger on your next ride.

Signs You Need a Rest Day (Or Two)

Not sure when it’s time to take a break? Your body will give you plenty of signals, if you know what to look for. Here are a few key signs that it’s time to slow down:

  • Constant fatigue: If you’re waking up feeling tired even after a good night’s sleep, or if you're dragging through your rides, it’s a sign that your body needs more rest.

  • Lack of motivation: When your favorite routes and rides feel like a chore rather than a joy, it could be because your body and mind are crying out for a break.

  • Soreness that won’t go away: Some muscle soreness is normal after a big ride, but if it’s sticking around for days or getting worse, it’s time to give those muscles a chance to recover.

  • Decreased performance: If you notice that you’re not hitting your usual speeds, or your climbs feel harder than usual, it’s a strong indicator that your body needs some time off the bike.

What to Do on Rest Days

Rest days aren’t just about lounging on the sofa (although, hey, if that’s what your body needs, go for it!). Active recovery, light movement like walking, stretching, or gentle yoga, can also help keep your body limber without putting stress on your muscles. Here are a few ideas for making the most of your rest days:

  1. Stretching or Yoga
    Gentle stretching or a restorative yoga session can help ease muscle tension, improve flexibility, and increase blood flow, which speeds up recovery.

  2. Foam Rolling
    Using a foam roller is a great way to release muscle tightness and work out any lingering soreness, so you feel fresh for your next ride.

  3. Light Movement
    If you’re feeling restless, light activities like walking or swimming can help keep you active without the strain of a ride.

  4. Nutritional Focus
    Use your rest day as an opportunity to refuel with the right nutrients. Focus on foods rich in protein, healthy fats, and complex carbs to support muscle recovery.

How Many Rest Days Should You Take?

The number of rest days you need depends on your fitness level and the intensity of your riding. If you're clocking up miles every day, aim for at least one full rest day per week. If you’re training hard, especially for an event, you might need two rest days or more.

Remember, taking a rest day isn’t going to derail your fitness, it's what ensures you’ll be able to perform at your best when you're back on the bike. Listen to your body, and don’t be afraid to adjust your schedule if you feel like you need more recovery.

The Rest Day Mindset

One of the biggest hurdles for many cyclists is the mental block around taking rest days. In a culture that often celebrates "no days off," it can feel like you’re losing momentum by not riding. But here’s the truth: rest days are an investment in your performance. They're what allow you to keep seeking out new adventures, exploring new routes, and pushing your limits in a sustainable way.

At Attacus, we’re all about finding that balance between pushing yourself and enjoying the journey. A rest day is part of the journey, a key step to ensure that the next ride is just as exciting as the last.

Final Thoughts

At the end of the day, cycling is about more than just speed or distance. It’s about the adventure, the freedom, and the joy of being out on two wheels. And to keep that joy alive, you’ve got to give your body the care it deserves, starting with a solid rest day.

So, next time you feel guilty for taking a day off the bike, remember that rest isn’t a weakness, it’s what’s going to make your next ride even better. Trust the process, take the time to recover, and you’ll come back stronger, fresher, and ready to chase those new adventures.

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