The offseason means colder weather and less time spent outdoors on the bike. But just because you aren’t riding as much as you might like doesn’t mean you can’t continue to improve.
In fact, the offseason is the perfect time to work on your deficiencies and recharge for the upcoming season.
To build your aerobic foundation and increase your overall strength this winter, you’ll need to mix things up. Luckily, we’ve got the perfect routine to keep you charging ahead. And because some of you may dread getting into a car to head to the gym, each of the eight activities below can be done at home with minimal equipment.
OFFSEASON ROUTINE
The key to a good offseason routine is finding balance. You need to plan to spend time on the bike, cross-train aerobically and complete plenty of strength training.
Below is an example of what your offseason schedule might look like. Keep in mind that any new activities you incorporate into your routine should be done cautiously to avoid injury. To begin, any new aerobic exercises you introduce should be done no more than twice per week.
Monday: One to two hours of cycling. Ride at a low intensity at a high cadence. Incorporate a few drills, such as single-leg pedaling, to improve your pedal stroke.
Tuesday: Strength-training routine, 30 minutes to one hour*
Wednesday: Aerobic cross-training, 20 minutes to one hour
Thursday: Strength-training routine, 30 minutes to one hour*
Friday: Rest
Saturday: Cycling outdoors, one to two hours. Explore and have fun; ride at whatever pace you feel comfortable
Sunday: Aerobic cross-training, 20 minutes to one hour
*Depending on your level of fitness and your goals for the upcoming race season, you may want to include some time on the indoor trainer on your strength-training days.
STRENGTH TRAINING
While the exercises below aren’t meant to be inclusive, they are a good place to start. After you’re comfortable doing the exercises below, you can add additional exercises as you see fit.
UPPER BODY: PUSH-UPS
Why they’ll help: Muscular imbalance can stunt your progress as a cyclist. By building strength in the upper body, you’ll be less likely to fatigue on long rides and you’ll avoid asymmetry, which will allow you to build more strength in your lower half.
Reps: Start with two to three sets of 10 to 20 repetitions. Aim to increase your repetitions by five every two weeks until you hit your max.
How: Keep your feet together and your hands shoulder-width apart. Lower your upper body to the ground so that your chest is a few inches above the ground. Push up and return to the starting position.
If the exercise is too easy, elevate your feet on a chair or exercise ball. A good variation to the standard push-up is to place one hand on a medicine ball — this will help work your core, too.
Tip: To work your chest, keep your hands wide. To focus on your triceps, keep your hands closer together.
UPPER BACK: STANDING TWO DUMBBELL ROW
Why it’ll help: To balance chest strength, an upper-back exercise is a must. And since shoulder blades are often a weak spot for cyclists, strengthening this area can help to improve your posture on the bike.
Reps: Begin with three sets of 10 to 15 repetitions. Use a weight that is challenging but doesn’t feel super difficult until the final set. After two to three weeks, you can increase the weight.
How: Begin with a dumbbell in each hand. Bend your knees slightly. Lean forward, bending at the waist. Keep your back straight so that it is almost parallel to the floor. Keep this posture to avoid injury.
Lift the dumbbells simultaneously, keeping your elbows close to your body. Squeeze your shoulder blades together at the end of the movement. Hold for one to two seconds and lower your arms. Repeat.
HIPS AND BACK: DUMBBELL SQUATS AND OVERHEAD PRESS
Why they’ll help: While the legs are important, strength in the hips and lower back will help you generate more power on the bike.
Reps: Two to three sets of 10 to 15, using weight that you can lift above your head 15 times. After two to three weeks, increase the weight as the exercise becomes easier.
How: Start with your feet shoulder-width apart. With a dumbbell on each side of your feet, complete a squat by bending your knees. Your thighs should be parallel to the floor, and your knees should not push past your toes. Keep your hips back and hold your head high.
In the standing position, curl the weights to shoulder height and press them over your head. Return to the starting position and repeat.
CORE: FRONT AND SIDE PLANKS
Why they’ll help: Core muscles create a stable platform for your legs to push against. The stronger your core, the more power you’ll be able to generate. This helps with improving speed and increasing your distance before fatigue.
Reps: Hold for 30 seconds and repeat two to three times in each position.
How: For a front plank, get in the same position you would for a push-up. From this position, lower yourself down so that your body weight is supported on your elbows and forearms. Hold this position, keeping your body in a straight line. Avoid raising or lowering your hips, and concentrate on contracting the muscles in your stomach and lower back for support.
For a side plank, start on your left side, supporting your weight on your left forearm and elbow. Raise your hips off the ground, forming a straight line from the ankle to the shoulder. Repeat on the opposite side.
LEGS: SPLIT SQUATS
Why they’ll help: The quadriceps get a lot of the love, but your hamstrings are equally important for developing a powerful pedal stroke. This exercise will help to build balance in the front and back of your legs. As an added benefit, split squats stretch your hip flexors, which are often tight in cyclists because of the forward position on the bike.
Reps: Two to three sets of 10 to 15 repetitions with each leg.
How: With a chair or step behind you, place the top of your left foot on the chair. Your right leg should be forward in a lunge position. With your weight on your right leg, bend your knee to a 90-degree angle, similar to a lunge. Hold for one to two seconds and return to the starting position. Repeat with the left foot forward and your right leg behind you.
Tip: To make this exercise more difficult, use dumbbells. To increase your balance and work your core, place a balance pad under your forward foot.
AEROBIC CROSS-TRAINING
The good news is you don’t have to ride your bike to maintain your aerobic fitness throughout the winter. Along with helping to improve muscular and stabilization deficiencies caused by long hours on the bike, these three aerobic cross-training activities are the perfect way to mix things up during the winter.
RUNNING
Why it helps: Running will help to promote bone health and balance muscular strength in the legs.
How long: Start with 20 minutes, building by no more than 10% each week. Alternate running and walking until you become more comfortable with the activity.
CROSS-COUNTRY SKIING OR SNOWSHOEING
Why it helps: It’s a low-impact activity that’s highly demanding of your cardiovascular system. It’s also perfect if you live in an area with heavy snowfall.
How long: Start with 20 to 30 minutes, depending on your comfort level with the activity. Increase by no more than 10% each week.
IN-LINE SKATING
Why it helps: Speed skating has been a go-to activity for cyclists in Europe for decades. Besides its cardiovascular benefits, it will also build strength in the abductors and adductors (muscles on the inside and outside of the thighs).
How long: Start with 20 to 30 minutes, depending on your comfort level with the activity. Increase by no more than 10% each week.
