OFF SEASON TRAINING

We can offer you tips on other off season training techniques that use spinning, yoga and self defense classes to give you a psychological break and make you a better all around cyclist.

You'll find that off season training will develop you sense of balance, improve your muscle strength and enhance your hand-eye coordination and range of motion. Don't hibernate during the winter months - use your time to heal any cycling related injuries and build up you overall health and fitness with winter conditioning.

Design Your Own Off Season Training Program

Don't know where to start with an off season bike training program? Here is a month to month calendar guide from which to customize bike training programs, to make sure you are road ready by spring! Use this guide to develop your own custom off season schedule and get the fitness training that will make you a stronger cyclist:

OCTOBER

You can start slow and use October as the transition period between riding and toning. Now is the perfect time to develop a weight routine and create an exercise plan that includes leg presses, bench presses leg curls and ab work. The amount of weight is not the issue - focus on the number of reps instead. You aren't training for bodybuilding, you are building strength and muscle tone.

If you haven't trained with a stationary bike, this is a great time to start. Begin with a 15 minute warm up and work in step intervals. For example, 30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down. The goal is to keep your cadence above 90 and heart rate at 80-90% MHR. End with a 15 minute cool down.

Pick a cross training sport like swimming or skiing and make sure that you take breaks between training exercises. Yes, bike training programs are not only about cycling fitness, overall fitness is essential, and no better time than during winter conditioning to strengthen and build a foundation.

NOVEMBER/DECEMBER

Step up your weight routine by increasing your reps and sets in order to build muscle mass. Weight train one day on, one off or three times a week.

Transition fast cadence into endurance on the stationary bike and shot for a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning. Alternate stationary bike training with your strength training days.

As we move deeper into the winter months, your cross training sport will help keep you moving and prevent boredom from the indoor routines

JANUARY/FEBRUARY

This may be the hardest stretch of your off season training. For variety and to start ramping up for the demands of road work, try adding some weight and introduce speed lifting into your regular rep routine.

On the stationary bike, you will want to move back into speed work for this part of winter conditioning. Try 10 all-out sprints of 20 seconds in the highest gear and the fastest cadence you can manage. Then slow down and do some easy spinning for 5 minutes between sprints. Use your regular 15 minute warm up and cool down times and hit the bike at least three times a week.

Continue with cross training - you're almost there!

If you catch any breaks in the weather, you may enjoy a little mountain biking. Getting out on a mountain bike can increase your ability to handle skids an slippery roads, as well as unexpected accidents.

MARCH

Cycling season is almost here! Now is the time to focus once again on endurance training, and to lighten the weight load you have been using. Start to transition away from weight training and focus more on the bike.

And, at long last, you'll have days when you can get your bike out on the road again. Make sure to take care of any off season maintenance before you take it out and use your first forays out t work on endurance (with a few sprints). Before you know it, you'll be back to you base miles and in better shape than ever!

Off Season Cycling FAQ

Q. Is rowing a good option for cross training in the off season?

A. Rowing helps with cardio, provides a needed change of pace and can help maintain muscle tone. Add a little weight training to add muscle mass and make sure you find time for stationary riding as well.

Q. Is it wise to continue my regular 10+ hour a week riding schedule in cold rainy weather?

A. There are a couple of reasons to change up your training routine I the off season:

• First, you risk mental and physical burn out from too much of a good thing
• Secondly, winter road conditions are generally not safe - use the time to work on other areas of fitness and training and stay away from dark, slick roads

A.  Be sure to protect your extremities with gloves and booties. Here are a few other tips on cold weather gear:

• Windproof tights - Keep your muscles warm
• Head covering - You can lose up to 25% of your body heat through your head, so keep your head covered and you'll keep your core warm
• Vest - Try thin, lightweight fabrics

Whether you are new to the sport of cycling or a veteran that is looking for new ways to train, you'll benefit from following a specific cycling training schedule. A bike training schedule will help you stay motivated and give you a solid plan to stay physically and mentally fit during the cycling season and during the off season as well. You may be interested in joining a bike club and working with other cyclists to train, race and ride for pleasure.

Cycling is a very physically demanding sport. Even if you are not a competitive cyclist, your muscles must be able to endure extreme stress and your heart and lungs capable of high levels of exertion. Getting up those hills and then still having something left for the rest of the ride is not easy! Make sure that you training program includes some strength training.

Variations of deadlifts, squats (single and double-leg), cleans, and a variety of presses can help you optimize your performance. If you do compete, try a high volume of both lifting and riding and strategically taper it down as you approach your competition.

Your legs have to be powerful and well conditioned for endurance. While weight and strength training good for the legs, don't forget your back and your overall fitness. Combining weight training with your cardio program will help you build the over muscle tome and strength you'll need for extreme conditions and long rides.

Hart's Cyclery also offers weekly Wednesday night rides with riders of all levels and abilities. It's a great way to meet fellow cycling enthusiasts and learn about their training methods and programs. Call us or stop by the shop to learn more about our group rides and to discuss bike training options and schedules.

To get you started, or to try some variety if you have a routine, here is an example of a 12 hour per week in-season training program from Training4cyclists.com. Training4cyclists is a great online resource for creating training programs and schedules.

Contact us at Hart's for additional guidance and support in creating or changing up your bike training schedule.