Do Pro Cyclists Have Rest Days?

Amateur cyclists and athletes know the importance of resting. Some weeks after a hard push, it is necessary to take a day off and put your feet up. It is all part of your progression on the bike.

But, do the pros that partake in the Grand Tour or the Tour de France, which takes place over several days or weeks, ever take rest days? And what does recovery look like for a professional cyclist?

What Rest Days Look Like For Professional Cyclists

During the peak cycling season, you’re unlikely to find a pro rider relaxing on the couch with takeout. Rest days look different for professionals compared to the rest of us.

Most cyclists take what is called “active recovery”. Although this is considered a rest day, they’re still on the bike. A recovery ride is usually a 60- to 90-minute ride at very low intensity. It stops the legs from stiffening and also gently flushes out fatigue. Sometimes it is a solo ride, other times they may enjoy a social ride with the team, stopping along the way.

Other activities on a rest day include massages, stretching, and osteopathy.

Depending on the pro’s level, they may also use these rest days for media and sponsorship commitments, like press conferences, or have detailed consultations with their coaches to discuss their progress and where changes are needed.

Rest and recovery days will have cyclists performing at their best, which also benefits fans of the sport who enjoy watching their favorite cyclists battle it out in the final sprints of a tour. Many turn to online sportsbooks for US players to wager on who will win the next leg. These platforms have real-time odds and professional insights to allow bettors to make informed decisions on where to place their bets as the race progresses. But the rider will only be able to deliver if they take the necessary active rest leading up to, and during, the race.

The Benefits Of Active Recovery

Directly after a race, a rider will likely get on a roller or stationary trainer to cool down their legs, even just for 15 minutes. This helps the cyclist to flush out any lactate buildup and reduce stiffness in the following days.

However, the real active recovery happens on their “rest” days. Professional cyclists will still be on their bikes at a relaxed pace.

The physical benefits of this type of rest include:

• Improves blood flow: Low-intensity cycling increases circulation, which delivers oxygen and nutrients to tired muscles and flushes out metabolic waste.
• Speeds up recovery: By getting rid of waste, muscle tissue is repaired faster and the cyclist can return to peak performance.
• Reduces soreness: It can help reduce muscle stiffness and delayed onset muscle soreness, which results after a tough workout.
• Preserves endurance: Active recovery allows professional cyclists to maintain cardiovascular fitness without putting stress on tired muscles.

There are also several mental benefits to active recovery rides:

• A mental reset: Recovery rides are a break from high-intensity training or races, helping to prevent burnout and assisting with motivation.
• Maintains consistency: It allows cyclists to stick to a routine without the mental or physical strain of a hard workout.

Taking Complete Rest

Pro cyclists also take occasional days where they rest completely. Training and competing slowly break down and rebuild your body, but you can only be at your best through rest and recovery. It gives your body time to repair fatigued muscles and also restores the glycogen needed for future rides.

Even professional athletes have their limits and need to take a day off where they don’t put their feet in the pedals or get their heart rate up. These complete rest days don’t occur during tours, but will happen on occasion during the training phases leading up to the main event.

Resting At The End Of The Season

Most professional cyclists will take three to four weeks off at the end of the season to recover. This doesn’t mean they’re stationary for that period.

Resting means they’re still staying active, just not necessarily on the bike. They will walk, run, stretch, swim, and enjoy other low-impact sports that are not part of their structured training. They will also undergo rehab, work with physios and sport therapists, and plan for the upcoming season with their coaches.

The end-of-season rest period helps them to mentally recharge and heal any lingering injuries. Overtraining can result in illness or further injury, which is why resting is as important as training for the pros.

Final Thoughts

Professional cyclists are as human as the rest of us, and need time off the bike to recover. However, their rest does not necessarily look the same as that of amateur cyclists, since most of their “off” days involve active recovery and working their muscles. But at the end of a competitive season, even the Tour de France winner will take a few days off to allow their body to repair itself.

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