Jump to content
  • entries
  • comments
  • views

fitness 4 Rest Day Tips That Fast Riders Follow

Coach Robb


Between riders riding and racing every weekend, a frequent question is how to recover properly.  If you have followed me for any period of time, you know that I am an advocate for one day of rest per week and to pull back the overall volume and intensity every six weeks to allow your body to rejuvenate both mentally and physically (at a blood chemistry level). What does that look like?

1. Rest Means Rest: this is not the day to go to a theme park,run errands that have you outside and in the heat and humidity, etc. Anything that is stressful on your body should be avoided. Note doing a sport specific event “easy” is not the idea of a rest day. Instead schedule a massage, read a book, go to a movie or go to lunch with an old friend.

2. Take a Nap: when your body gets into REM (rapid eye movement) level 3, it releases hGH (human growth hormone) which make you both lean and facilitates recovery. Make the room dark and cold, eat a quality snack and consume 5-8 ounces of cold water prior to lying down.

3. Contrast Therapy: the goal here is to expose the muscle tissue to the largest temperature deviation that you can tolerate; the bigger the temperature spread between hot and cold the better. If you complete in the shower, strive for 2 minutes hot – 30 seconds cold. If you utilize a bath, strive for 4 minutes hot, 1 minute cold). Repeat 2 to 4 times.

4. Loosen your muscles up: go for a therapeutic massage or take a yoga class the night prior to your rest day. Spend 20 minutes both in the morning and the evening foam rolling and working on trigger points.

rest day quote.jpg

Gotta' slow down sometimes to go fast!

If you have any questions, comments, or suggestion for a future article, hit me up on the comments section below. I enjoy hearing from you. Oh, and don't forget to tap that "Follow" button so that you're notified when I post new tips on reaching your highest potential.

Coach Robb Beams
Complete Racing Solutions

About Coach Robb



  • Like 2


Recommended Comments

Coach, can you dive a little deeper into the pool regarding  Contrast therapy? Exactly what does it do for you?

Share this comment

Link to comment


Thank you for your comment, and I apologize for the delay getting back to your question.  CLICK HERE to watch a short video that I put together a few years back about what contrast therapy is as well as how to implement correctly.  Please drop me a message if you have any questions or need anything clarified.  

-Coach Robb 


Share this comment

Link to comment

Create an account or sign in to comment

You need to be a member in order to leave a comment

Reply with: