Rubbish.. You can ride six days a week or more, provided you throw in a couple of recovery spins. How did you come up with 4 a week to lose weight and 5 as over training??? I’m baffled
Most training programs include at least one (and sometimes two) rest days per week as well as a day or two of easy spinning. This reflects the practical experience of coaches who have had to deal with the results of pushing too hard for too long.
That’s 3 or 4 days easy & rest days leaving 3 or 4 days training days a week? Personally I don’t think easy / recovery spins count for much but be interested to hear what the benefits might be.
TRAINING FREQUENCY
Studies indicate that maximum aerobic conditioning (measured as an increase in VO2max) occurs with 3 workout days per week. So unless you are trying to burn Calories to lose weight, or are working to get the musculoskeletal system (back, shoulders) in shape for a long endurance event by increasing mileage on the bike, it is better to take 2 to 3 days per week off the bike to allow for muscle and ligament repair and decrease the risk of cumulative stress resulting in an increase in training injuries. Interestingly, it appears that the 3 days per week will maximize aerobic conditioning equally in any combination – i.e. 3 days in a row with 4 off, alternating days of exercise/rest, etc.
So any more than three sessions is just burning calories? I’ve read scientific studies with control groups that back this up, also that 1 hour sessions produce same results as two hours or more but can’t be bothered to spend an hour googling.
Obviously there are going to be variances dependent on age, current fitness levels and what you are training for, all of which is all a bit vague here. And training is not the same as riding.