For endurance athletes, maintaining fitness is a year-round commitment. However, life often calls for breaks, and vacations can disrupt a well-established training regimen. In this article, we’ll explore short-term detraining, its timescale, and how athletes can minimize the effects of time off from training while on vacation.
A bit of detraining
With summer and vacation season just around the corner, many cyclists are left wondering how much of their hard-earned gains might be lost when they’re unable to train for a short period of time.
What is Detraining?
Detraining refers to the partial or complete loss of training-induced adaptations due to a reduction or cessation of training. During this period, several physiological changes occur in the body. Cardiovascular efficiency decreases, leading to a drop in VO2max, which is a measure of aerobic capacity. Muscle mass and strength also decline, and the metabolic rate slows down. Despite these changes, it’s important to note that detraining is a natural process and part of the training-recovery cycle.
Detraining isn’t necessarily a bad thing. In fact, rest weeks might be considered a form of micro-detraining. After all, remember that stress + rest = growth! Understanding this can help you manage your expectations and plan effectively for your summer travels.
The impact of detraining varies depending on the duration of the break:
- Short-term effects (up to 7-10 days): During the initial two weeks of reduced training, athletes might experience minimal loss of fitness. Overall, the body retains much of its conditioning, which is fortunate given most vacations often fit in this timeline.
- Medium-term effects (10 days to 4 weeks): After ~10 days of no training, VO2 max – the body’s ability to take in and utilize oxygen – begins to decline. Aerobic benefits really decline at the 2 week mark and become more impaired with prolonged detraining. Muscle strength, and endurance start to diminish significantly.
- Long-term effects (4+ weeks): Extended breaks from training will lead to more significant reductions in overall fitness. For example, 5 weeks of complete rest in extremely fit junior athletes resulted in a ~6-12% reduction in their performance. You can read more on that article in this Toolbox Article from last year.
Tips to Minimize Detraining While on Vacation
While complete rest can be beneficial, staying somewhat active helps mitigate the effects of detraining. Here are some tips you can leverage to minimize detraining while on vacation:
- Stay Active: Most importantly, engage in alternative forms of exercise like walking or hiking to maintain a baseline level of activity. These activities can keep your body moving without the intensity of regular training.
- Plan Short Workouts: Fit in brief 20-30 minute workouts. Bodyweight circuits, running, or cycling are excellent options.
- Utilize Available Facilities: Make use of hotel gyms, pools, or local fitness classes. Exploring your vacation destination through active means, such as renting a bike or joining a walking tour, can be both enjoyable and beneficial for maintaining fitness.
- Stay Hydrated and Eat Well: Maintaining good hydration and a balanced diet is crucial. While it’s fine to indulge in local cuisine, try to choose lean proteins, fruits, and vegetables. Consider carrying healthy snacks like nuts or dried fruits to avoid unhealthy temptations.
Take a break – Like Pez here at the 1990 Tour de France – lounging in Megeve.
Psychological Benefits of Taking a Break
Taking a vacation offers significant psychological benefits. A vacation can help reduce mental fatigue, prevent burnout, and can lead to improved overall mood and mental health. Vacations can also renew your motivation, providing a fresh perspective on your goals and strategies. Athletes can strengthen social connections with family/friends, improve sleep quality, and cultivate resilience and adaptability. Reflecting on achievements and cultivating gratitude during this time can foster a more positive mindset.
Returning to Training Post-Vacation
Returning to your training regimen after a vacation should be approached gradually and mindfully. Start with lower intensity and shorter workouts, gradually increasing volume and intensity. Set realistic short-term and adjusted long-term goals, and listen to your body to avoid overtraining.
Future Directions
While existing research provides valuable insights into the effects of detraining in the body, such as changes to plasma volume, VO2max, etc., future studies should focus on understanding the time course of returning to baseline fitness levels after a period of detraining. Specifically, I would be intrigued to know how long it takes for athletes to regain their pre-detraining fitness and how various factors influence this process. Key areas of interest in these studies could include training load, fitness level, age, & sex. By exploring these variables, future research can offer more comprehensive guidance for athletes aiming to efficiently regain their fitness post-detraining, ultimately enhancing training effectiveness and long-term performance.
Conclusion
If you end up taking some time off for summer traveling, don’t be afraid! Achieving significant detraining is more challenging than it might seem. It requires several weeks of complete training inactivity to have a meaningful impact on fitness levels. By staying active, planning short workouts, utilizing available facilities, and maintaining good nutrition, you can still enjoy your summer vacations without significant fitness losses. Embrace the break, recharge mentally, and return to training with renewed enthusiasm.
That’s all for this month! Stay safe, ride fast, & I’ll see you next time!
Stay active on holiday
References
Coyle EF, Hemmert MK, Coggan AR. Effects of detraining on cardiovascular responses to exercise: role of blood volume. J Appl Physiol (1985). 1986 Jan;60(1):95-9. doi: 10.1152/jappl.1986.60.1.95. PMID: 3944049.
Mujika I, Padilla S. Detraining: loss of training-induced physiological and performance adaptations. Part I: short term insufficient training stimulus. Sports Med. 2000 Aug;30(2):79-87. doi: 10.2165/00007256-200030020-00002. PMID: 10966148.
Mujika I, Padilla S. Detraining: loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus. Sports Med. 2000 Sep;30(3):145-54. doi: 10.2165/00007256-200030030-00001. PMID: 10999420
Maldonado-Martín S, Cámara J, James DVB, et al (2017) Effects of long-term training cessation in young top-level road cyclists. Journal of Sports Sciences 35:1396–1401. https://doi.org/10.1080/02640414.2016.1215502.
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