Here is some more information on how to train in the off season for cyclists, because what you do in the off-season can mean the difference between losing and winning.
If you want to read more about weight training in the off season click here.
Only maintaining your fitness just about enough to avoid weight gain, means that you will set yourself up for a slow start. But if you use your time off the bike to gain strength, speed and staying power, you’ll be better off for it once the cycling season and the warmer weather comes around again.
How To Train In The Off Season
Run Up Those Stairs
Running on stairs or stair running simulates the muscle action and power you want to smash steep climbs on your cycle. It also builds heart prowess. Beginning at the bottom of three or 4 flights of stairs (even those at the office will do), run up one step at a time as speedily as possible while maintaining good form leaning barely forward and lightly landing on and springing off the balls of your feet. Walk back down. Now head back up, taking two steps at a time. Then work up to three, if the steps arent too steep. Repeat this sequence for 20 minutes 2 times a week.
Split Up Your Exercise Program
Studies have shown that two 20 to 30-minute exercise programmes burns more fat and calories than one 40-60-minute workout. Whats more, adding a second workout amps up your growth-hormone levels, which helps burn calories and create muscle. For the most satisfactory results, try a spin class or a simple spine for 20 to 30 minutes before breakfast to rev up your fat-burning furnaces, then do a heavier workout later on in the day.
Walk On Snow Or Sand
Snowshoeing detonates 550 calories an hour and builds heart fitness. Your quads will send off that familiar burn as you head uphill as the lower-body range of motion is very like pedalling a bike. If you don’t have snow where you live, the soft sand at the beach will do it.
This old playground favourite will burn 10 to twelve calories a minute more than most other sorts of exercise and is one of the fastest ways to get and stay fit. Try adding in 2 to 3 minutes to your strength-training exercises for a cardiovascular blast. As a bonus, each hop over the rope builds explosive power and calf strength for a very solid pedal stroke.
Work On Your Strength
High-intensity interval coaching in little doses can do wonders on how to train in the off season. The high-intensity will keep you sharpened and burn more fat at the same time. High-intensity also raises your endurance. Studies have shown that high-intensity run coaching doubles the time to exhaustion. Do eight to ten 20-second, high-cadence sprints with 5 minutes of recovery between each about twice a week.
Lie On Your Back
I am sure that you have heard a powerful core creates a pain-free and strong platform from which to pedal. This simple exercise will boost that base. Lie back on a stability ball so it supports your head, shoulders and upper back. Bend your knees ninety degrees and keep your feet as close together as you can. Tighten your glutes and raise your hips so your body forms a straight line from knees to shoulders. Tighten your abs and slowly let your hips drop toward the floor. Repeat, lifting and lowering your hips about twenty times.
Let Up On The Carbs
Too many starchy carbohydrates in the off-season, especially when you are riding less, can set you up for a sludgy spring. Get the majority of your carbs from fruit and vegetables and save bread and pasta for early in the day, especially if you are exercising then. Go easy on the beer and sweets and your will power will pay off later on.
So hope these tips help you on how to train in the off season. Keep that body strong, like a well oiled machine.