Cycling Trainers Westerly RI
Massage Practitioner, Personal Trainer
Massage Practitioner, Personal Trainer, Yoga Instructor
Osteopath (DO), Personal Trainer
Massage Practitioner, Personal Trainer
OFF SEASON TRAINING
It's tough to maintain a regular training regimen 12 months a year. Taking a break from your usual routine for an off season, winter training program will not only help you maintain a good foundation or base for those early spring rides, but also help to avoid burn out when it's time to resume those tough, regular season sessions. A balanced off season program should contain resistance (weight) training, time on an indoor stationary trainer , and a cross training aerobic sport such as swimming or x-country skiing. Other choices might include aerobic classes, self defense classes, jumping rope, tennis, rowing, swimming, yoga, spin classes , and mountain biking, if conditions permit. The variety of activities in itself enhances the psychological benefits of a winter break.
And of course when it warms up, a taking the bike out on the road is a nice break. 50 degrees is my break point (and living in Seattle means that is an option almost every month). If you have problems with a runny nose in cold weather here's a tip for you. Vasomotor rhinitis occurs when cold air makes one's nose run. Atrovent (ipratropium bromide) Nasal Spray 0.06% works well. And you can use it for riding, skiing or even just walking outside when it is cold and/or windy. Unfortunately it's only available by prescription.
Along with it's cardiovascular benefits, cross training helps maintain balance skills, muscle strength, hand to eye coordination, and improved range of motion. Although there are sport specific, training benefits that are only gained from being on the bicycle itself, your next season's cycling performance will benefit from the psychological break of cross training - a break from the stress of meeting regular training deadlines as well as a break to give your body time to rebuild and rest the muscles, joints, and ligaments that are repeatedly stressed by your regular season training routine.
One visitor to this site speculated that using weighted jumps might add more to cross training than just maintaining the cardiovascular status quo. Their speculation goes like this - "With jumping rope, the height of the "jump" is minimal, so other jumping type activities (ie the weighted jump ups)) might be more productive to achieve the goal of muscle cell development. Given that vertical jump correlates highly with fast-twitch muscle fibres, is there any support for the notion (my notion) that working on vertical jump (i.e. by jumping rope) could improve sprinting? Obviously this isn't very specific to cycling, but I'm thinking of using it as a pre-season cross-training thing if there'd be any point to it at all. It seems to me that as a means of recruiting muscle fibres to fire in synchrony (or however you say that), this would have some effect, together with weights and leg speed drills. The only thing I can remember reading which possibly relates to this is a National-level Masters track guy who does weighted jump-ups."...
The days are getting longer, the roads aren't wet or icy every day, and you've been looking over the ride and race calendars again. It's time to get serious about training.
It's tough to train in the off season, but hopefully you were able to maintain a winter training program as a good foundation or base for these early spring rides. A balanced program would have contained resistance (weight) training, cardiovascular training with an indoor stationary trainer or rollers, and an alternative or cross training sport such as indoor swimming or x-country skiing. Mountain biking, if conditions permited, was another option. But it's not unusual to burn out after a hard season of riding, so it's even possible you may have taken a few extra weeks off. If so, put in some easy miles as you build a mileage base before starting those intervals and pushing up the weekly miles.
If you still have a month or two before the weather gets good, you can supplement your road time with an indoor trainer and weights. The stationary bike, especially in a spinning class setting, is really good for speed work. Two or three times a week, after warming up, do eight or ten 20 second sprints with easy spinning for 5 minutes between. Twice a week use your free weights, with more reps (12 to 15,) and lighter weight than you would use for building up muscle bulk. But road work is the key to a good riding season so, if possible, get out there and spend some time on the road building up that mileage base with endurance rides and occasional sprints to keep things interesting. From a rider: