5 Ways To Get The Most Out Of The Off Season

I guess we’re getting just about to that point of the year. The days get shorter, the group rides start to taper off, and the last of the gran fondos and event rides are just about over. For racers, the last road races of the season should be in a week or two.

For many, it means taking some well-deserved time off. For most though, it means it’s time to start thinking about the off-season.

Now don’t let the term “off-season” fool you—this is the best time of year for riding. But to rest, recover, and come back stronger next year, follow these simple tips for the rest of this year.

 

1. Long Steady Distance (LSD)

This fall, ride longer and slower than you normally would. This is the time of year for sprawling weekend rides in the little ring. And when we say steady, we mean slow and steady. Take it conversation-pace easy, ride with a buddy, and have a good time.

Why: During the high season of cycling most riders concentrate on high intensity work, which is great for building strength, but often neglect the slow burn work that builds aerobic capacity. LSD riding during the fall and winter will help you build a good aerobic base for the spring.

long steady distance

Fall and winter are the time for slow, steady, meandering rides to take in the scenery, enjoy a mid-ride conversation, and build an aerobic base

 

2. Mix It Up

During the fall we normally introduce more rest days into our week. Normally we ride 5-6 days a week during the summer, but usually reduce it to just 3 or 4 during the fall, with half of those being mountain bike or ‘cross rides.

Why: Letting your body and mind rest by riding fewer days and mixing up the type of riding you do is incredibly important. The rest days give your body time to recover and rebuild, while varying up your riding routine helps prevent mental burnout.

mix it up

Mixing in some mountain biking can be a good way to keep from mentally burning out

 

3. Get Stronger

Run. Lift weights. Do core work. In short, try to work out the muscles you don’t use much during cycling.

Why: Cycling is a single plane exercise that only works a few muscles in specific directions. Running, lifting weights, and core work can help strengthen muscles, tendons and ligaments to help prevent injury.

*If it’s been a few years since you last ran or lifted, go easy until your tendons, ligaments and muscles can adapt. Most cyclists are very aerobically fit, which means when they start running or lifting they can easily injure themselves by trying to do too much too soon.

For running start out easy with a half a mile once a week to start, then build in .5 mile increments from there.

For weight lifting we recommend consulting a personal trainer before you start. It’s worth the $30 or $40 it costs for a session if it avoids a more costly injury later from using too much weight or improper form.

Running and lifting weights can help you get in shape for 'cross season and make you more injury resistant next year

Running and lifting weights can help you get in shape for ‘cross season and make you more injury resistant next year

4. Stretch It Out

Last weekend we pulled the yoga mat out of the closet and started going to our traditional off-season classes again. With darker days coming, this is a great time to start doing some yoga or pilates that can help lengthen tight muscles, reducing the chance of injury and the inflammation that builds up after months or riding.

Why: Cycling can be very hard on muscles, and when overworked they often respond by shortening and forming adhesions and muscles knots. Dynamic lengthening exercises like yoga and pilates help safely stretch out those muscles, helping to reduce back, neck and shoulder pain, and make you more flexible, which also makes you more resistant to injury.

yoga

Yoga and pilates are good ways to get more limber to help avoid injury

 

5. Mix In Intensity

We know we just said to go easy through the fall and winter. But make sure you’re doing the occasional high intensity ride that really pushes up your heart rate and makes you work hard. Try doing a hard intervals ride or a difficult trainer session once a week or once every other week.

Why: Low intensity is a good thing for recovery, but too much of it can lead to detraining, which is where you begin to loose fitness. Studies show that by doing occasional high intensity training, you can preserve your peak fitness by up to 15 weeks. Think of it as kind of like occasionally starting the engine on a car that’s been put away for the winter.

intensity

Long and slow distance is the name of the game– but don’t forget to get some high intensity work in too

Survive The Polar Vortex(es): 6 Tips For Cyclists

Polar Vortex II got you down? Trust us, we understand. Our North Carolina office has been inundated with snow, ice and single digit temps that make riding hard. We can only imagine what it’s like further north. The weatherman says that it should be clearing soon– but we’ll believe it when we see it. To keep from getting some serious cabin fever, we’ve had to get creative to keep on form and having fun, despite all the craziness outside.

Here are some of the tips we’ve come up with.

Snow biking puts a new spin on old trails, and is a great way to spice up your riding routine.

Snow biking puts a new spin on old trails, and is a great way to spice up your riding routine.

1. Snow Biking:

If you’ve got a mountain bike or a fat bike, consider hitting the trails for a little outside fun. We went out yesterday on the Charge Cooker Maxi for a bit and it was awesome, if a little cold (more on that later…). Just make sure to bundle up and keep warm. It’s cold out there.

wahoo_kickr

When the temps go south, trainer time tends to go up. Just make sure to structure your workouts to get the most out of your time.

2. The Trainer:

If you’re more of the roadie type, then throw that bike in the trainer and get spinning. Need some motivation? Consider listening to music or watching a movie to end the monotony (last night we watched Top Gun while riding the trainer and sprinted every time a plane took off—it was exhausting).

zach_workout

Cross training, such as weight lifting, running, or yoga is great way to improve your performance on the bike

3. Cross Training:

Go for a run, hit the weights, go cross-country skiing, try some yoga or just do some stretching. Remember that taking time off the bike can be as important as time spent on the bike. Taking a day or two to strengthen non-cycling muscles, work on flexibility, or core activation can have big rewards later in the year.

photo (5)

Knowing how to properly fuel your workouts is very important. This recovery meal provides a good mix of carbs, protein, simple sugars, and malted recovery beverages.

4. Make A Good Meal:

Or better yet, make yourself a meal plan. It’s easy to put on a few pounds over the winter, but making a meal plan and sticking with it is one of the easiest way to make sure you’re adequately fueling your rides without taking in too many calories. Plus, it’s a great way to score points with your significant other.

Cleaning your bike is a great way to prolong the life of components and ensure it's ready to ride next time

Cleaning your bike is a great way to prolong the life of components and ensure it’s ready to ride next time

5. Clean Your Bike

If you haven’t done this in a while, give your bike some serious TLC.

Taking two or three days off can actually make you faster by allowing your body time to recover

Taking two or three days off can actually make you faster by allowing your body time to recover

6. Take a Day Off:

There’s nothing wrong with taking the occasional day or two off. In fact studies show that if you’ve been riding hard, taking two or three days off will actually make you faster by allowing your body to recuperate. If it’s too cold or snowy where you live, don’t feel bad about putting in some serious couch time to watch a movie, read a book, catch up on Downton Abbey, or spend time with the fam.

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