Deload - Do you? What is your strategy?

HoneyBadger302

As part of my most recent workout plan, I included a week of "deload" as I knew I would need it - physically, maybe; mentally, definitely.

My current plan is pretty intense - a good 90-120 minutes of hard work as I try to get back to race fit and keep increasing it so my body can keep up once my speed increases. I know that this isn't something I can keep up indefinitely, so I planned a light week every 5th week where I will still do some variations of my "normal" workouts, but just much lower intensity and about half the time (so I can sleep in a little bit too).

This is my first rotation on my current plan, and actually had to start deload a couple days earlier as my knees were starting to *kitten* at me, and I was not feeling rested enough even with enough sleep - so, took the warning signs, and backed off as of today.

What do you do about caloric intake during a deload? I'm still trying to lose some fat, and my normal workouts are so intense that my calories bump way above my "sedentary" needs. I'll still be active this week, but nothing like normal. Is this a good time to go on a stricter calorie cut and work on shedding some fat while I'm not needing to fuel crazy workouts, or is the back and forth a little too upsetting for our bodies? Either way I'll trim back what I'm not burning, but wondering if it would be a chance to get a little extra loss in...or if I'm just falling into my habit of being too impatient LOL.

Stats:
5' 7", F, 39yo, ~154.5lbs, Sedentary M-F, weekends I'm on my feet all day or at the track/riding.
I workout 5 days a week, M-F.
"Normal" workout burn has been in the 540-840 calorie range, and since I'm recomping, I eat most of those back up to "maintenance" at my "goal" weight. Weight has been pretty steady with a very slight loss trend, and measurements shrinking, so the numbers appear pretty accurate.

jjpptt2

If it's a physical deload, I try to keep the habit/routine the same - same lifts, same time of day, etc, but with significantly less weight (usually around half of what I had been working with). It's enough work to keep me engaged and in routine (important for me), but light enough to serve more as recovery work than as actual training.

If it's a mental deload, I'll typically switch to completely different exercise/activities, or take a few days off entirely and just walk my dogs or ride bikes with my kids. This helps keep me moving and active, but allows me to either check-out or focus elsewhere mentally for a few days.

not_a_runner

^ I would also do about half, workout wise.

It is generally recommended to eat at maintenance during a deload.
I definitely wouldn't try for a higher deficit during that time. You want your body to recover and be ready for your next cycle of training. A big calorie deficit is not going to be optimal.

jjpptt2

not_a_runner wrote: »

^ I would also do about half, workout wise.

It is generally recommended to eat at maintenance during a deload.
I definitely wouldn't try for a higher deficit during that time. You want your body to recover and be ready for your next cycle of training. A big calorie deficit is not going to be optimal.

That's a good point on the diet.

goatg

Yes. One week out of every for is a recovery week. Coach-mandated (I'm currently on a 13-14 hour cardio week + 3-4 hours strength training, but this is necessary even when on a 9-10 hour workout week).

What's your sport?

goatg

not_a_runner wrote: »

^ I would also do about half, workout wise.

It is generally recommended to eat at maintenance during a deload.
I definitely wouldn't try for a higher deficit during that time. You want your body to recover and be ready for your next cycle of training. A big calorie deficit is not going to be optimal.

Maintenance on a deload? Really? I haven't heard that (but would be super interested in learning!). My nutritionist has me take one day off of calorie deficit eating per week.

If you have any literature on this I'd be quite interested in reading.

HoneyBadger302

I've heard/read both ways on the eating (maintenance or deficit), I'm already on a slight deficit in a slow recomp. I haven't found any great sources of information though on one way or the other, just what people have tried and done themselves.

goatg wrote: »

What's your sport?

Road racing motorcycles (race bike is a 2017 ZX10R). Shooting to try making the pro ranks (MotoAmerica) by next year.

middlehaitch

Disclaimer: I'm small and old.
My programme (AllPro) had a built in deload every 5 weeks, but I found I had to do a full deload, mental and physical every 10-15 weeks. I did body weight and/or rowing (steady state) and ate at maintenance. The cals were needed for the recovery- I didn't gain anything noticeable in a week.

Sounds like some kind of deload would be benificial.

Cheers, h.

Chieflrg

My training and programming is mainly RPE based with appropriate stress and recovery so I don't require deloads.

If I did something that might make me alter my programming for a break, I would do more of a high intensity deload. So same intensity, but much less volume. This would give keep my body steady with the working weight but drive recovery very well

My calories intake would remain the same as always. I only track calories before a meet because my weight doesn't fluctuate greatly.

middlehaitch

Mmmm, is that a new piece of jewelry in your avatar @Chieflrg?
If so, congrats. I will probably find the details of your accomplishment in another thread.

Cheers, h.

Sorry for the detour.

not_a_runner

goatg wrote: »

not_a_runner wrote: »

^ I would also do about half, workout wise.

It is generally recommended to eat at maintenance during a deload.
I definitely wouldn't try for a higher deficit during that time. You want your body to recover and be ready for your next cycle of training. A big calorie deficit is not going to be optimal.

Maintenance on a deload? Really? I haven't heard that (but would be super interested in learning!). My nutritionist has me take one day off of calorie deficit eating per week.

If you have any literature on this I'd be quite interested in reading.

I don’t know the specific episodes off the top off my head, but it’s been discussed on the Revive Stronger podcast with Dr Mike Israetel. It is also what is recommended by Renaissance Periodization. (Sorry, I don’t read, I listen.. ha)

Lyle McDonald has some good info about diet breaks as well. One day away from a deficit isn’t going to do as much as multiple days, or a week long diet break. There’s a thread on this.