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Tis' the season to... get moving! If you've been inactive over the past few months, you may be wondering how to approach training for the ride to Montreal. It's important to start building your base now, while we are still in the "off season" of cycling. This doesn't mean that you have to work hard - in fact, pushing yourself too intensely during the off season can actually lead to burnout and overtraining later on in the year. Smart winter training means strengthening your cardiovascular system and developing muscular endurance in order to prepare your body for more strenuous efforts down the road.
Any amount of exercise is helpful, but to effectively increase your
cardiovascular ability and leg strength you should aim for at least 30
minutes of continuous pedaling, 3 to 5 days a week. This can be done at
a gym on an exercise bike or in a spin class, at home on a stationary
trainer, or even outside if the weather and road conditions allow and
you have the prerequisite winter riding gear. You can also supplement
your base through strength training that will significantly increase
your ability to handle the bike and apply force to the pedals when
springtime hits. So if you're ready to get into gear for the upcoming
season, read on for more details!
Cycling the great indoors
One of the most convenient and economical ways to begin conditioning is
through use of a stationary indoor trainer that you attach your bike
to. An indoor trainer provides resistance by use of a roller that
engages the rear wheel as you pedal. The advantage of using a home
stationary trainer as opposed to an exercise bike at the gym is that
your own bike can be fitted more accurately to your build. And since
your bike hub is not weighted (as it is on an exercise or spinning
bike), using a stationary trainer is also more effective in reproducing
the physiological mechanics of cycling and developing your pedaling
technique. Plus, it's accessible - when the weather outside is
frightful, you can just hop into the saddle and start pedaling in the
comfort of your own living room.
Stationary trainers range in price from $150-400. They generally
fall into two categories dictated by the type of resistance unit -
magnetic or fluid. Magnetic trainers come in a range of models, from
basic to elite, and therefore are easier on the wallet if you are just
looking for a decent indoor workout. The pricier models feature better
stability and adjustable resistance. Fluid trainers are more expensive
than magnetic models, but are quieter, supply greater resistance and
provide a smoother road-like feel. It's a good idea to take your bike
to the shop and have the salesperson show you how to set it and test
the different models available.
One side effect of using a stationary trainer is that they wear down
your rear tire very quickly. If you use nice (or knobby) tires on your
bike, buy a cheap one from your bike shop (e.i. Continental Ultrasport,
only $20) to install on the rear wheel in the off season.
Some essential accessories for an indoor workout are a fan, lots of
water, a towel and a rug to place under the trainer to reduce noise
emitting from the unit (and soak up sweat). You'll also need something
to raise the front wheel so that your bike is level, or you'll place
uncomfortable pressure on your wrists and shoulders. Most bike stores
sell riser blocks for this purpose that also hold the wheel in place,
but a phone book will do if you want to save about $20-30. Also helpful
are DVDs loaded with cycling races (some cycling stores rent them out),
favourite sports on the television, high energy music or whatever else
gets you going!
Still, even with these stimuli, you are going to get bored very
quickly if you just plop down on the bike and start pedaling. The key
to keeping your indoor training sessions interesting is to have a plan
in place before you start your workout. For example, warm up by
pedaling in an easy gear for 10 minutes, then switch to a harder gear
(but light enough to maintain form) for 5 minutes, then recover by
pedaling an easy for 5 minutes. Repeat this "big gear" interval two
more times, then cool down by riding in an easy gear for 10 minutes -
you've just completed a 40-minute workout.
A stationary trainer also allows you to accurately gauge and
increase your leg speed, which will an important factor on those longer
rides later. Being able to spin your legs efficiently in a light gear
will place less stress on your muscular system, therefore allowing you
to ride further before fatiguing. Leg speed is measured as your cadence
in rpms - rotations per minute. As a general rule, beginning cyclists
should aim for an average cadence of 70-90 rpms - experienced cyclists
usually pedal at 90-100rpms. The easiest way to measure cadence is by a
cyclocomputer that has a cadence feature (for it to work on your
stationary trainer, it must attach to your back wheel). Or you can
count how many times a pedal rotates over 15 seconds and multiply that
number by four.
One-legged pedaling drills are most effective on a stationary
trainer and are a fantastic way to develop pedaling technique and,
therefore, leg speed. You must use clipless pedals or cages to do them
- unclip one foot out of the pedal and rest it on a chair, or the
trainer, while your other foot does all the work. Focus on eliminating
"dead spots" in your pedal stroke by pulling up on the pedal during the
backstroke - as if you were scraping mud from the bottom of your shoes,
and kicking the pedal over the top - as if standing on a log and
rolling it forward. Pedal with one foot for 30 seconds, then the other
for another 30 seconds, then quickly with both feet clipped in for a
minute. Repeat the set four more times - as your technique improves,
increase the intervals to 60 seconds for each foot.
There are many available cycling DVDs, books and magazines that
filled with workouts that focus on improving climbing strength,
endurance, and even sprinting skills.
Spin up a sweat
Spinning classes are also an excellent way to improve your cycling
capacity and have fun doing it. They are group exercise sessions held
on stationary bikes, led by an instructor and are available at most
gyms.
There's no doubt that spinning is a great workout - one study found
that an individual burns 500 to 600 calories in a typical 40-minute
spin class, making it one of the best indoor energy-combustors around.
In addition, spinning significantly raises your heart rate for an
extended period, which strengthens your cardiovascular system. It also
makes you much more aware of cycling mechanics such as pedaling
technique and breathing.
Another great thing about spinning is you control the intensity of
your own workout. You set the tension on your own bike to what is
comfortable for you, making it harder or easier as you please. Be sure
not to increase the tension too much, though - you should always be
able to keep your form smooth. If you are struggling to turn the pedals
over, you'll just waste energy and may actually injure yourself,
especially if you have knee problems.
Here's more info on including tips on spinning set-up and technique .
Mix it up with cross trainingAny cross training such as aerobics,
running, cross-country skiing, swimming and other sports will also
increase your cardio performance, and help to prevent burnout that can
occur with cycling all year round. For example, running improves your
balance, strengthens tendons and connective tissues and gives you an
intense workout in a short time.
Cross-country skiing is also great for balance and is unmatched by
any other activity for developing cardiovascular ability. Swimming
tones and strengthens your upper body while stretching and elongating
leg muscles, and is gentle on overworked or injured joints. Playing
basketball and/or other team sports help your cycling by building
hand-eye coordination, improving reaction time, and enhancing
fast-twitch muscles and leg power. It also reminds you of what fitness
is all about - having fun!
Pump up with strength trainingStrength training helps build a base
for a great cycling season by developing muscle power and endurance. In
addition to improving your pedaling force and bike-handling ability,
lifting weights can also help prevent injuries. Just as muscles are
made stronger through strength training, the tendons, ligaments, and
cartilage around joints also become tougher and more resilient.
Lifting free weights is the most efficient way to build muscle
strength, as they engage not only the major muscle groups, but also the
surrounding muscle groups that support them. However, they can be
dangerous, causing injury if you use the improper technique or loads
that are too heavy. If you are new to strength training, consider using
conditioning machines for a couple of months before progressing to free
weights. Most gyms have staff who are trained in both and will be happy
to give you a seminar on how to lift properly and meet your goals. It's
also very important for those beginning strength training program is to
ease into the routine. For the first week, use weights that are so
light that you hardly feel like you are working. This will minimize
soreness, prevent injury and actually allow you to lift more weight in
the long run.
A lot of people think that strength training means lifting the
heaviest weights possible - not so! You want to be a better cyclist,
not a weightlifter. That means building endurance to carry you further
on the bike rather than bulking up. Keep the weights light enough so
that you can comfortably perform 2-3 sets of 15-18 reps. Once you can
do 18 reps easily at a certain weight, you can increase the weight
5-10%. Use slow controlled movements, rather than momentum, to lift the
weight. You should be able to keep perfect form to the end of each set,
which allows you to reap maximum benefits from time spent strength
training. In between sets, stretch the muscles that you have just
worked.
Always warm up before a strength training session with 5-10 minutes
of cardio such as spinning, running or rowing. You can also warm up at
an exercise station by performing a set with very light resistance.
This will start blood circulating in your muscles and prepare them for
the work to come.
Depending on the time you have available, do strength training at least
two or three days a week. You can vary the routine to prevent boredom,
and work on different muscle groups. Try seven to ten different
exercises in a span of 50 to 60 minutes.
Focus on exercises that develop the "prime movers", the big muscle
groups that do most of the work on the bike - quadriceps, hamstrings,
and gluteals. Include upper body work to prevent muscle imbalances and
improve bike handling skills. Multi-joint exercises that employ several
muscle groups, such as seated rows or push-ups, are particularly
useful.
Last but certainly not least, work to strengthen your "core"- your
abdominals and lower back muscles. The power you apply to the bike must
pass through your core - if your core is weak, the energy is
dissipated, causing premature fatigue, poor cycling form and potential
lower-back pain.
When spring arrives, the best way to improve your cycling strength
is on the bike. During the cycling season cut back on your weight
training to just once or twice a week. Intense strength training at
this time can actually slow you down by causing your legs to feel heavy
and slow while riding. Besides, who wants to be in the weight room when
the road beckons?
For more information on cycling-specific strength training, check out two articles here and here.
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