{"id":178150,"date":"2020-06-02T13:37:31","date_gmt":"2020-06-02T13:37:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=178150"},"modified":"2020-06-02T13:38:40","modified_gmt":"2020-06-02T13:38:40","slug":"how-to-avoid-detraining-what-is-detraining","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/","title":{"rendered":"How to Avoid Detraining \u2013 What Is Detraining?"},"content":{"rendered":"

It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break from riding over the holidays, during winter or a pandemic, your body started losing endurance, strength, speed, and power. If you approach it right, you can maintain a lot of your fitness with minimal effort. This series will teach you how.<\/strong><\/p>\n


\nDetraining happens quickly<\/strong><\/h2>\n

The human body doesn\u2019t like to maintain anything it doesn\u2019t need. That\u2019s why, as soon as you stop training, your body starts letting go of the fitness you built up. A short period without training lasting a week or two is not a big problem. It can even be beneficial if you do it right. But after two weeks of inactivity, you will start losing your fitness very rapidly.<\/p>\n

\"\"<\/a>
As soon as you stop training, your body starts letting go of the fitness you built up. \u00a9 Profimedia, Caia Image<\/figcaption><\/figure>\n

It starts in the first week<\/strong><\/h2>\n

The first thing that happens when you stop training is your blood plasma volume starts dropping. This reduces your cardiac output and your ability to control temperature through sweating. The glycogen stores in your muscles also start to decrease. Even though these adaptations start declining quickly, already in the first week, the good news is that they also return quickly when you start training again.<\/p>\n

Things accelerate after week two<\/strong><\/h2>\n

You should really start worrying when you\u2019ve been away from training for more than two weeks straight. This is when you start losing things that won\u2019t come back quickly when you start training again. Your VO2 max can decline by 4-14 % in the first month. You start seeing much higher heart rates with the same intensity levels. Your ability to extract oxygen from blood also decreases.<\/p>\n

\"\"<\/a>
You should really start worrying when you\u2019ve been away from training for more than two weeks straight.<\/figcaption><\/figure>\n

It gets even worse after a month<\/strong><\/h2>\n

When a month goes by without any training, your blood cell mass will start dropping. It can be as much as 3 % in the first month. This further reduces your oxygen-carrying capacity. Your body simply doesn\u2019t need as big of an oxygen supply so fewer red blood cells are enough to do the job. You also start losing one of the most valuable training adaptations for endurance athletes \u2013 the size and number of your mitochondria, the powerplants of the cell that produce energy for your legs to pedal.<\/p>\n

It\u2019s clear to see that taking 1-2 weeks off is probably not a big deal if you return to training \u2013 you will quickly gain back what you lost. Taking a longer break is when things really start declining. This series will go over strategies that can help you maintain fitness through a longer break with minimal effort and it will show you how to best restart training if a longer break is necessary.<\/p>\n","protected":false},"excerpt":{"rendered":"

It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of […]<\/p>\n","protected":false},"author":99,"featured_media":178151,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[2976,4182],"global-categories":[3366],"class_list":["post-178150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-glycogen","tag-how-to-avoid-detraining","global-categories-cycling"],"yoast_head":"\nHow to Avoid Detraining \u2013 What Is Detraining? - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Avoid Detraining \u2013 What Is Detraining?\" \/>\n<meta property=\"og:description\" content=\"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2020-06-02T13:37:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-06-02T13:38:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/\",\"name\":\"How to Avoid Detraining \u2013 What Is Detraining? - \u0160koda We Love Cycling\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp\",\"datePublished\":\"2020-06-02T13:37:31+00:00\",\"dateModified\":\"2020-06-02T13:38:40+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\"},\"description\":\"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp\",\"width\":900,\"height\":600,\"caption\":\"Bicycle outside\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/wide\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Avoid Detraining \u2013 What Is Detraining?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/\",\"name\":\"\u0160koda We Love Cycling\",\"description\":\"\u0160koda We Love Cycling magazine\",\"alternateName\":\"\u0160koda WLC\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926\",\"name\":\"tereza\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g\",\"caption\":\"tereza\"},\"url\":\"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Avoid Detraining \u2013 What Is Detraining? - \u0160koda We Love Cycling","description":"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/","og_locale":"en_US","og_type":"article","og_title":"How to Avoid Detraining \u2013 What Is Detraining?","og_description":"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break","og_url":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/","og_site_name":"\u0160koda We Love Cycling","article_published_time":"2020-06-02T13:37:31+00:00","article_modified_time":"2020-06-02T13:38:40+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp","type":"image\/webp"}],"author":"tereza","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"5"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/","url":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/","name":"How to Avoid Detraining \u2013 What Is Detraining? - \u0160koda We Love Cycling","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/wide\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp","datePublished":"2020-06-02T13:37:31+00:00","dateModified":"2020-06-02T13:38:40+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926"},"description":"It\u2019s possible that you have never heard of detraining but it\u2019s almost certain you experienced it. It\u2019s the opposite of training. Anytime you took a break","breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/06\/bicycle-outside-profimedia-0384222445-CVR.webp","width":900,"height":600,"caption":"Bicycle outside"},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/wide\/2020\/06\/02\/how-to-avoid-detraining-what-is-detraining\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/wide\/"},{"@type":"ListItem","position":2,"name":"How to Avoid Detraining \u2013 What Is Detraining?"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/wide\/#website","url":"https:\/\/www.welovecycling.com\/wide\/","name":"\u0160koda We Love Cycling","description":"\u0160koda We Love Cycling magazine","alternateName":"\u0160koda WLC","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/wide\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/50f01ecd18718d2333cf72e823c4f926","name":"tereza","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.welovecycling.com\/wide\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1f9eb71be33845f0afabce3791bc1c58ecdb0a25c62964987e5dbcf7a20d2ec7?s=96&d=mm&r=g","caption":"tereza"},"url":"https:\/\/www.welovecycling.com\/wide\/author\/tereza\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/178150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/comments?post=178150"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/178150\/revisions"}],"predecessor-version":[{"id":178157,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/posts\/178150\/revisions\/178157"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media\/178151"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/media?parent=178150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/categories?post=178150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/tags?post=178150"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/wide\/wp-json\/wp\/v2\/global-categories?post=178150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}