Cycling In The Off-Season
No it isn’t time to put away the trusty steed just yet and hopefully nobody is even contemplating hibernation for their bicycle this winter. However, there are some definite things to think about when it comes to off-season cycling.
In this article:
- Don’t wait for summer: what are you doing next season with your bike.
- The building blocks of a successful in-season [2008 summer] start now
- Inside training vs outside training
- Prepare for the weather
Cycling tends to have a very seasonal feel and many people have yet to realize that preparation will lead to success. Like a runner preparing for a marathon it is imperative to use the fall/winter as a building season. Many people lose the edge they gained through riding in the summer by simply putting the bike away. To combat this problem here are some tips and suggestions that have helped many a John Henry Bikes customer.
- Have a destination or plan for your next season: Thinking about what you did this past season with your cycling will really help formulate a plan for your next season. A road trip, an Adventure Race, a triathlon, a bike race or even riding to work regularly are all concrete plans and really help one to maintain some bike fitness as the winter approaches. It is a must to put yourself in the frame of mind where you simply will be using your bike as opposed to the idea of maybe when the weather gets better.
- The fitness terminology is Long Slow Distance or LSD. This is the start of getting more mileage on your legs and making sure you are comfortable with time in the saddle. You will maintain a cycling base of fitness through casual and slow rides that have some decent amount of time to them. Have some fun with these workouts as they are truly a huge help when it comes to putting in the harder and sunnier rides in the spring. If you aren’t trying to cram workouts in during the spring you can concentrate on speed, overall fitness goals including weight loss and you will reduce your risk of injury substantially.
- Training during the off-season consists of two main types of riding. Indoor and Outdoor. While it is fair to say that the majority of riders are definitely fair-weather riders there shouldn’t be any excuse for stopping cycling.
- Indoor cycling is a very good option for good, strong and quick work-outs as it is consistent, there is never any coasting time and the weather is a non-factor. Spinners are considered the best as you are using your bike, your saddle [those both should be properly fit to you i.e. comfortable] and thus you are continuing to train on your equipment. Overuse of gym equipment style bikes can lead to injuries because the fitting isn’t properly adjusted and the moving from gym bike to your own bike can cause problems. Try to invest in a bike spinner if you can. There are great spin classes you can attend with your own bike and spinner, DVD spin work-outs are a great option and of course just riding to the television is an option also. Flexibility and weather proofing remain the greatest part to indoor cycling. Get ready for spin classes starting as early as October this year!!!!!
- Outdoor cycling should be on everybody’s list to still try and maintain as it is truly the best work-out on a bike. There really isn’t any substitute for the balance and true riding conditions that riding outside offers plus the boredom of riding in one spot is alleviated. Try to pick at least one day a week and head out for your long, slow distance ride. John Henry Bikes gives some tips on preparing for the weather below. It takes a little longer to get ready but once you complete your ride there is a greater sense of accomplishment and the fresh-air is a welcome change for you deprived body. Get outside. It isn’t that bad and the runners are out there all the time. You should be as well.
- Mix and match. Probably the best idea is to mix a little spinner work with a little bit of outside riding so that you maintain consistency and if the weather gets really foul, you have a plan b. A plan b, that is, that doesn’t include just going back to the couch. Try two rides inside and two rides outside per week and then adjust to your schedule and how you are feeling. A minimum of two riding workouts will help build a great base for 2008 summer season.
- Prepare yourself for inclement weather. Look, we all know it isn’t going to stay sunny forever and you all know that if you don’t prepare for cold feet and hands then you definitely won’t ride at all. Get some gear that will address the weather and make sure you aren’t leaving yourself an excuse to stop riding. Layer your clothing making sure as to not use cotton and put on a nice waterproof jacket. Your feet and hands will be the areas that need attention the most and there is great neoprene or waterproof options that make the riding that much more comfortable. Put on some fenders and make sure your lights are available and then get ready to be riding year round. Preparation is a key to your successful off-season of riding and the riding is really very fun if you are warm and toasty while out and about.
Riding in the off-season is a necessity if you don’t want to keep starting all over again and it is highly recommended you try to maintain your base throughout. While never a bad idea to cross-train for a few weeks, try to get back to your bike so that early next season you can maximize the weather and get riding the good stuff and longer distances without suffering. Plan, prepare and prosper. Riders get ready for a great off-season of mileage and rosy cheeks!
Live to ride.
Willie Henry
John Henry Bikes
willie@johnhenrybikes.com
604.986.5534.
p.s. If you need the shop to set your bike up with fenders or other winterizing bits just drop down and leave the bikes with our tech-centre and they will get the bike set up.
