As endurance athletes, we thrive on pushing limits and chasing progress. Yet, many of us struggle to embrace the necessity of rest, especially during blocks of racing. The allure of “doing more” can be irresistible, but doubling down on training during racing periods often leads to diminishing returns. Let’s unpack why rest is essential during racing blocks and how embracing lighter training can unlock your full potential.
Why Rest Feels Counterintuitive to Athletes
It’s not uncommon for endurance athletes to view rest as a step backward. In racing blocks, the temptation to add more intervals or training volume can be especially strong. Racing gives immediate feedback on fitness, and if performance doesn’t meet expectations, the instinctive reaction is to train harder. While understandable, this approach is often the wrong move.
The Numbers vs. Reality: Racing Is More Taxing Than It Looks
The metrics athletes rely on, like Training Stress Score (TSS), don’t always capture the true toll of racing. For example, a 60-minute criterium might result in a TSS of 80-90 points, comparable to a brisk endurance ride at 75% FTP for two hours (around 113 TSS). By the numbers, the endurance ride appears to impose a heavier training load.
However, racing is far more exhausting—mentally and physically. The stress of pre-race preparation, the focus required during the event, and the intense efforts during competition can’t be fully quantified. Athletes who rely solely on their performance metrics risk underestimating how much recovery they truly need after racing.
Racing Blocks: Spending Your Fitness Savings
Think of your training as building a fitness savings account. Training builds your “balance,” while racing is where you “spend” that fitness to achieve results. During a block of racing, it’s time to draw on those reserves rather than try to build them up further.
Racing on fatigued legs from overtraining doesn’t just result in poor performance—it can derail your entire season. Instead, focus on reducing training loads during racing periods to show up fresh and ready to perform.
The Trap of Declining Fitness Scores
Many athletes fall into the trap of obsessing over performance management charts during racing blocks. Seeing a downward trend in fitness metrics often creates a false sense of urgency. This perceived loss of fitness can lead to overtraining in an attempt to “catch up.”
The truth is, as long as you’re maintaining activity with lighter, targeted sessions, you’re not losing fitness—you’re leveraging it. Rest allows your body to adapt to the stress of training and racing, making you stronger in the long run.
Strategies for Racing Blocks: Rest Without Losing Your Edge
To embrace rest during racing blocks while staying engaged, follow these strategies:
1. Prioritize Recovery
After each race, focus on recovery rides, quality sleep, and proper nutrition. Give your body the time it needs to bounce back.
2. Maintain Fitness with Light Workouts
Incorporate mid-week maintenance sessions to sharpen key skills or address weak points, such as short intervals or high-cadence work.
3. Don’t Fear Easy Rides
Casual endurance rides and active recovery sessions are crucial for staying active without adding stress. These rides keep your legs moving and promote recovery.
4. Listen to Your Body
Pay attention to signs of fatigue beyond the numbers. Feeling unmotivated, heavy-legged, or unusually sore are all indicators that you may need more rest.
5. Reframe Rest as Preparation
Remember, resting isn’t “slacking off.” It’s a deliberate strategy to maximize your potential on race day.
Key Takeaways for Athletes
- Racing is more demanding than it seems. Metrics like TSS don’t fully capture the mental and physical toll of competition.
- Rest is an investment in performance. Reducing training load during racing blocks allows you to showcase your fitness.
- Lighter training doesn’t mean doing nothing. Active recovery rides and maintenance sessions keep you sharp without overloading your body.
- Trust the process. A short-term dip in fitness metrics doesn’t mean you’re getting slower—it means you’re preparing to perform.
Take Your Training to the Next Level
Navigating racing blocks and balancing training with recovery can be challenging, but you don’t have to go it alone. At Move Up Endurance Coaching, we have a team of experienced coaches ready to help athletes of all levels, speeds, and goals. Whether you’re chasing a podium or just looking to improve, we’ll create a personalized plan tailored to your unique needs.
Ready to move up? Click here to learn more and connect with a coach who can help you achieve your potential.
