So your saying there is another way to train than use the method I use?
I fully agree.
Does my plan suit everyone.
I'm not here to debate with you how to train, merely offer my method for the op to try.
I think it would have been more helpful if you made suggestions to the op rather than just aiming to debunk my post.
You may think its a poor training regime, but maybe the op might like it? I posted up my opinion for him to read and think about.
I know there are many many other ways to train and still get the desired results. Mine isn't a magic bullet, nor is any other. Each one has its strengths and weaknesses, and each one will suit certain individuals better.
I'll add a few responses to your response to me now,
If your not doing over 200km a week though, it isn't required, as there is a break point where you can train every day without a problem.
What? Im pretty sure I can smash the crap out of me sub-200km a week and will need a rest day. There is not such thing as a break point in training like you mention.
Its certainly possible, especially if your in crit/track/cyclocross season. And yes, that would require a few rest/recovery days a week. I only do 200-300 in crit/track season, doing say 3 high quality rides each week, and yes it does include rest days.
But for recreational riders, riding everyday is possible for weeks on end. There will be a point at which it physically won't be possible to ride everyday due to enduring fatigue. For me, that's the breakpoint. I did assume the op to not have a full understanding of training principles though, so for that, i'm sorry to have jumped to a conclusion.
An easy day is a day where you go for a ride and aim to 'dawdle' along turning the pedals over in a steady rhythm from anywhere between 30mins to 2 hours depending on your fitness level.
Are we talking about recovery rides or easy rides? Not the same thing. Though if recovery rides, then your 2h ride is not a recovery ride. It's just too long to serve that purpose.
A recovery ride for a pro doing 800+k a week is usually 2 hours. Maybe i'm talking without authority. I base my example on a segment of a cycling specific tv program that described the pre race day before routine of a top pro national team. Also the the 2nd workout in the index of 'training and racing with a power meter' is a 1.5 hour recovery ride. And with a training maximum of 4.5 hours for any given training workout, it's easy to assume that 2hours for a domestic pro is probably correct.
If you can, can you tell me how you differentiate a recovery and a rest ride? I know how I view them and incorporate them, but I would like for you to help the op with your opinion.
If your under 200k/8h a week, then 30mins is enough. On the other hand for a domestic pro, their easy day is 50-60k/2h (and they might only do 1 of these a week).
Domestic pro still have complete days off and easy day all week long. Especially when racing a lot.
However, an easy day is more effective than a rest day if you have hard days either side of the it.
For you it might be, for others not.
True. Each person responds differently to training stimulus. I'm merely helping the op with my opinion.
Im not sure why someone working on a very simplimistic model such as easy-hard-easy would need a deload week every X week. At a certain point, basically any sort of training will induce adaptations. You can't assume some magic template such as easy-hard-eay blah blah will do wonder or is the key to training improvement.
There is a point where this model just wont make it. A properly designed plan should include variation in rest/stress during the macro-cycles where some micros will be very easy and other will have you train hard for 2-3-4-5 consecutives days.
It really depends on the op's objective. There are many ways to train. Just as there are many ways to recover.
Before I go, I'll just add that the deload weeks on my plan are required. If I just kept training week after week with the same plan, I would actually easily achieve an overreaching state by the 5th week, and overtrained by the 7th week. I'd either get sick, or just end up going backwards in fitness.
I hope you and the op take into consideration that the best training plan is the one that you like and can adhere to mentally and physically. I described mine, and I hope others help with their opinions as well, as they will be different to mine, and it will help the op with the original question of the difference between a rest day and an easy day.