Winter can be the bane of the dedicated cyclist’s existence. Cold rain, snow, and ice are major obstacles, since slick roads are dangerous to ride on. Even if the roads are clear, it can be hard to motivate yourself to hop on your bike when it’s cold and gray out.
Luckily, Hart’s Cyclery has some tips to help you design an off-season training plan that will help you stay in shape while giving you enough variety to avoid burn-out.
Weight Lifting
Find out what's happening in Lawrencevillefor free with the latest updates from Patch.
If you don’t use the muscles you’ve developed from cycling over the winter, getting back into cycling shape in the spring is going to be a challenge. October is a great time to ease into a weight lifting plan that includes leg presses, bench presses, leg curls, and core strengthening. Focus on repetition rather than weight in order to build endurance, and gradually increase your reps and sets as the winter goes on.
Stationary Bike Riding
Find out what's happening in Lawrencevillefor free with the latest updates from Patch.
Although some cyclists hate trading in the open roads for a gym, riding a stationary bike actually gives you a great opportunity to focus on intervals (faster speed interspersed with a steadier speed), endurance, and sprints. Try focusing more on intervals in October, gradually build your endurance up throughout November and December, and incorporate some speed work as you get closer to cycling season. Alternate your stationary bike training days with your weight training days for better variety.
Cross-Training
Variety is the spice of life, and it’s essential to your off-season program. Choose a winter-friendly cardio activity like swimming, skiing, or hitting the rowing machine in order to improve your overall fitness. Mix in cross-training with stationary cycling and weight lifting in order to prevent boredom and keep moving. Remember to give yourself some rest time too, though. The off-season should be your time to heal from any cycling injuries and build up a good fitness base for when the cycling season starts.
Looking for More Ideas? Visit Hart’s Cyclery.
At Hart’s Cyclery, we’d be happy to help you come up with a winter training schedule that’s tailored to you. Whether you’re a competitive cyclist or a casual weekend rider, we can help you develop a plan to stay in shape and fend off boredom. We want to make sure you stay fit and healthy over the winter so that you can continue to enjoy riding your bike once the weather warms up.
Since 1988, Ross Hart has owned and operated Hart’s Cyclery in Pennington, NJ. The bike store sells and services the finest brands in the world, including Giant and Cannondale. We provide personalized customer service, taking the time to understand your needs, lifestyle, and athletic style. The focus is ensuring you discover the right bike and the right fit – for the best cycling experience possible.
The next time you visit, check out our newest addition: the GURU Dynamic Fit. The computerized robotic assisted system has revolutionized road bike fitting, and we’re the only shop in the area that offers the service.
