Spring Training:

So now that it’s finally Spring, with all that entails, what is a cyclist to do?  Spin Classes have ended.  Weekly group rides are starting up.  And of course, the annual Tour de Pike, this past weekend, kicked off the start of the “Century Season.”  We actually had some good weather this past weekend.  But, of course, that won’t last.  After all, it’s early days yet, and March and April are notorious for their unpredictability.

Here are a few suggestions.

Build Base:  When you ride, do so at very low aerobic levels.  This begins the process of re-adapting you to the bike.  It also has the benefit of stimulating the development of deep capillary beds in the muscles.  That translates to power later on.  It also promotes fat reduction.  Cool.

Strength Training:  You can’t ride all the time.  In fact, it’s still going to be a while before you can go out and do regular rides.  This is a great time to begin a careful, graduated, two to three month long program of strength training.

            Start off with low weights and moderate reps.  Focus on large, multi-muscle exercises.  As you progress through the program, narrow the focus to more specific muscles, and increase weight.  But be sure to do the weight increases in a gradual and incremental fashion.

            The benefits include reduction of injury later in the season, improved power development, and insurance against osteoporosis.  (Remember, cycling isn’t load bearing.  For good skeletal health, strength training is a must.)

Do something different:  Mix it up.  Consider adding swimming to your mix.  Consider acquiring a single speed or fixed gear bike, and throwing that into the mix.  (More on the various benefits of SS and fixie riding tomorrow.)  Possibly include walking as part of your weekly routine.  It’s good for you, and it’s good for your headspace.

Begin to build routines:  From all this chaos and uncertainty (weather, shifting daylight, etc.) start establishing some things as constants.  Begin this with the things that you can control.  Pick days and times that are predictable. 

For example,  Thursday, is always a core workout in the early morning.  Tuesday, means always go out for a ride, or hit the trainer, and then do a nice cool down walk.

The overall consistency will be far more beneficial to you, and by the time we the real riding season opens up (usually in May) you will be much more ready to take on some new challenges.

By that point, it will be time to taper your strength training.  You will have the core & abs work down to a regular maintenance item, and you can use the extra time for more riding.

Good luck, and good training to you.