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EXTRAS
Training tips
>Choosing a bike >Don't be afraid to change gears >The many benefits of bicycling
>More reasons to bike >Cycling nutrition>Can I ride 500 miles?>Lifestyle changes
by Pamela S. Barrett, PT, ATC
for the Bicycle Federation of Wisconsin
So, it's the dead of winter and you've put your bicycle away for the year. Nothing left to do but sit around and watch your middle fluctuate, right? Wrong! What you do in the winter, or off-season, has a big impact on how satisfying the upcoming summer of cycling will be. Now is the time to get organized!
Your first step is to evaluate the past cycling season. Did you enjoy your time biking? Were you able to bike as much, as far, or as fast as you would have liked to? Were you hindered by an injury? Did you reach all your goals? Did you have goals?
Goals are important to a successful and fulfilling cycling season. Reflecting on the past season makes setting goals for next year easier. What do you hope to accomplish?
Goals can range from increasing your per ride distance, to riding for 30 minutes, three times per week, to completing a multi-day tour. Once you've established your goals you must establish a realistic plan for achieving these goals. Passively watching your girth is out of the question. Now is the perfect time to address injury or weakness problems while maintaining a basic level of fitness.
The next step is to maintain cardiovascular fitness. A lack of cardiovascular fitness is often evident when an individual cannot continue moderate activity because he or she is "out of breath." The good news is that improving cardiovascular fitness can be done in a wide variety of ways. The only stipulation is that you increase your heart rate for at least 20 to 30 minutes at a time, three to four times a week.
The optimal heart rate increase is a very individual thing which depends on current fitness level, age, and complicating diseases. A specific target heart rate for exercise should be prescribed by a professional. Elevating your heart rate can be done a number of ways.
Cross country skiing, swimming, running, speed walking and aerobics are all examples of cardiovascular enhancing exercises. The key is that it is an enjoyable activity for you. Of course, if time is a factor, bicycle commuting to work is an excellent way to maintain your basic fitness level.
Another area of concern for bicyclists is muscular strength. Most cyclists focus on leg strength, which is important, but don't ignore your trunk muscles! Strong trunk muscles are vital for stability. Your focus should be on abdominals (tummy) and back extensors (lower back). Leg strengthening programs should focus on gluteus maximus (buns), quadriceps and hamstring (the front and back of your thighs) and gastrocnemius (calf) muscles. For improved power, most programs advocate fewer repetitions with greater resistance. For improved endurance, programs will include more repetitions with less resistance.
Your strengthening program should be based on your goals and available equipment. If weight lifting is not for you, many very effective strengthening programs may be conducted using body weight resistance alone. As always, ease into your strengthening program and make sure you are performing the exercises correctly!
Flexibility is a vital but often ignored aspect of off-season training. A lack of flexibility can be directly linked to the onset of many chronic, overuse injuries. The muscles of most importance to bicyclist are those about the hip, knee and ankle joints. Bicyclists should focus on the hip flexors (front of the hip), hamstrings (back of the thigh), quadriceps (front of the thigh), iliotibial band (side of the thighs/hip) and calf muscles. There are many good books demonstrating proper stretching postures for these muscles. The basic rule is to stretch gently for a minimum of 30 seconds for each muscle group. Never bounce or stretch to the point of pain.
Armed with your set of goals and a safe, comprehensive off season program, your thoughts may turn to an enjoyable and successful season of bicycling.
Pamela Barrett is a physical therapist, certified athletic trainer and 1998 USCF Category IV Wisconsin Cup Champion.
