Rest & Relaxation is the next phase of training for me. What activities do you do, or others you know, do during the down period?

The season is over and I know the legs need a break. I made progress this season. Power and top end speed were very good, moderate hills were good, but endurance suffered all year due to improper base and endurance training. (Muscle endurance is weak - TT is very weak).

I've read the books and know I need to take a break and then start over later in the year building base with a focus on aerobic endurance and then muscle endurance. I want to peak in the late April - May timeframe so I will need to start proper base training in November-December.

My problem is I like to ride and when I ride I like to go fast which defeats the R & R goal. My after work ride clears the head. It is a big part of my daily routine. I think I may have to go cold turkey for awhile. What can I replace it with? I want to keep cardio fitness and some leg fitness but want to avoid hard workouts on the legs.

I’m thinking of just getting off the bike for a month, but I’m not sure what to put in its place. I like XC skiing but its way too early for that.

What do you or other’s you know do in the off season during R & R period?

I'm looking for ideas that might strike a cord for me.

I hear you saying that you have the discipline to train, but you don't have the discipline to do recovery/pleasure rides. I know this is a common problem, but it amazes me to hear people describe this. It fits with the "I was out for a recovery ride, but someone passed me, and I HAD to chase them down. My recovery ride was ruined. What do I do?" If you analyze this mindset, it is preposterous on the face of it.

So, my own recommendation is to learn how to enjoy riding the bike without going hard, recognizing that this is R&R and base building all in one. If you have other activities you like, things like swimming, hiking, mountain biking, and later XC skiing, any of them will serve you well. Personally, it is rare for me to take more than a day or two off the bike except when I take ski trips or hiking trips. The difference between in-season and off-season for me is duration. I do 40 minutes a day on the rollers in the winter, vs. 90 minutes to 6 hours a day during the road season. Your goals sound racing oriented, so you need to learn how to discipline yourself to do easy rides and figure out what helps you rest mentally as well as physically.

Rest & Relaxation is the next phase of training for me. What activities do you do, or others you know, do during the down period?

My problem is I like to ride and when I ride I like to go fast which defeats the R & R goal. My after work ride clears the head. It is a big part of my daily routine. I think I may have to go cold turkey for awhile. What can I replace it with? I want to keep cardio fitness and some leg fitness but want to avoid hard workouts on the legs.

What do you or others you know do in the off season during R & R period?

I'm looking for ideas that might strike a cord for me.
It sounds like you already have the solution to your problem. You're not doing proper recovery rides. You are older (read: Wiser) and have been been racing long enough to know better. Going too hard on recovery days is what the young impatient kids do.

Just like you, I'll be entering the same stage in my training within a few weeks. The next two weekends consist of high priority races for me. Then I will go into a transitional mode and chill. Next years training will begin in December.

You need to be just as disciplined during this time of the year as any other. Just because there are no immediate goals doesn't mean it is wasted time. Many people will hit the weights and work on increasing strength. Others like myself, will cross-train and mix in other sports. A gym membership doesn't fit in my budget so I choose to run. It's cheap and easy. I already have all the cold weather clothes. It can be done anywhere, night or day.

This doesn't mean I dump the bike though. I will still commute on the bike as much as I can during the week (27 miles/day). On days that I don't ride, I'll run instead. I also cut back on the weekend rides. I'll do at least one but I'll be sure to keep it light and easy. I'll plan my routes accordingly to keep intensity down. I, to often, end up hammering on busy or less-safe roads. I'll make a point to avoid them. I also have some other personal rules like "no big ring" or "no riding in the drops". I remember setting a goal once to maintain a cadence at over 100 for an entire ride. I'll ride with my non-racing buds who may be slower or at least less competative. Stuff like that will help you to maintain a low intensity.

It all comes down to you though. I wouldn't dump the bike for a month. You indicated you love to ride. You'll drive yourself bonkers with a long period without it and end up going to hard once you get back on.

Focus on R & R. Go to bed early or nap rather than sit around wishing you were riding. Find a hobby. Do a home project or something. Read some more training books. www.roadbikerider.com (http://www.roadbikerider.com) has plenty of titles to keep guys like us busy reading.

Enjoy the time off. You be starting another season of hammer sessions before you know it.