Off season training

[phil_rad]

I was just currious what you all do for staying in shape in the off-season? I know some of you animals keep on riding through the snow ;-)
I've started going to the gym and lifting weights, don't know if it'll help but it can't hurt. I also ride on the weekends. Where I live, central Germany, the winters are pretty mild.

I appreciate all input. :-)

Phil

[Done]

Hi Phil,

I'm riding my bike to work on the nice days (34 miles round trip). I try to do intervals, etc.--usually based on the random occurrences of red/green lights. I also have a trainer in the basement, but I only use it when I'm desperate. On the weekends, I do a longer ride or two if the roads and/or bike paths are clear.

I also run 3-4 days a weeks--both short and fast and long and slow. Probably not the best exercise for cycling, but it's excellent cross-training. Probably helps for hike-a-bike and overall endurance. I'm also planning to run a marathon or two next summer, so running has a dual purpose.

When then snow flies, I'll be back-country skiing as much as I can. Good for attitude, and always fun to be in the mountains. Doubtful benefits for cycling, but so what?

The gym would probably be a good idea, but I really hate the gym. I've never been able to get myself excited to work out inside. After running, I try to get some upper-body exercise (push ups, pull ups, situps). But it wouldn't wouldn't hurt to get more!

All of that said, I'm an ultra-racing newbie. But I figure that training is training, and I'm hoping that what works for endurance sports in general will suit me OK for long-distance bike racing.

Cheers,
Toby

[daveB]

Cross country skiing.  I live in central/northern Vermont, so most serious bikers just switch over to skis for the season.  The Craftsbury Ski Marathon is a popular 50K event, and there are other 30Ks and 50Ks in the season.  I also regularly do the Canadian Ski Marathon, which is 170K over two days, and has an option where you carry your gear and camp out Saturday night. 

I maintain much the same style of training "plan", just on a different vehicle.

I realize that this doesn't really apply to a location with "mild" winters, but you asked!  Depending on what my early season biking goals are, I add in trainer time, but when the snow is good, the choice is pretty simple.

[Done]

Something else to check out:
http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/lynda-wallenfels.aspx
I don't have any experience with her, but she's got awesome creds. Plus, her husband is also one of the better endurance riders around.

[jeffkerkove]

I'll 2nd the mention for using LW Coaching for some training insight.
http://lwcoaching.com/

[sherpaxc]

Something else to check out:
http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/lynda-wallenfels.aspx
I don't have any experience with her, but she's got awesome creds. Plus, her husband is also one of the better endurance riders around.

Quite the understatement.

[jonesy792]

I ride my bike in snow free southern az 

[phil_rad]

I ride my bike in snow free southern az 

Ok, you got us there jonesy. Your off season could be june through august?

[jonesy792]

I guess you could say that, during the summer I'm pretty much limited to early morning rides, night rides, riding mt. lemmon, driving a couple of hours to high country, vacationing in colorado.....

In all seriousness it does suck to be a mountain biker that doesn't do winter sports, I lived in New Hampshire for 5 years and hated not being able to ride my bike for what seemed like half a year.

[Chad B]

Ok, you got us there jonesy. Your off season could be june through august?

Unless you are an AZ teacher then you just ride in the southwest (at higher elevation) and travel abroad during those months

[DaveC]

Sometimes I hesitate to call anything I do training, but I do have a plan for the next 9 months.

Until January I'll be having fun (off season) riding until it snows in, then skiing (backcountry, lots of vertical gain), and climbing.  I will be focusing pretty intensely on core strength and muscular balance in my legs (injury prevention).  January through March will consist of lots of BC skiing, snowshoeing, and hiking.  Focus will be building uphill leg power.  Late March is spring break, some big trip on the Colorado Plateau will be in order.  Fast and light for 3-5 days by foot and raft.  April and May will be all about quality, big days in the mountains, skiing mostly but on foot as much as possible.  I'll likely travel a fair bit to find dry ground.  This is all to get good hiking power and time on the feet for the Bighorn 100 run in mid-June, then recovering fast and tapering back up for the AMWC.  Then I'll collapse for a month and start riding again to do TransUtah in the fall.

[Done]

Now DaveC knows how to train! Fun, varied, and real. No burnout problems, I bet.

[DaveH]

Winter training eh?  It's a different answer for everyone - really depends on what you need to work on and what you'll race next year.

But you asked what others do...living in SW Utah there is  no off-season    When I lived in Colorado I put a big emphasis on power at threshold (on the bike!) during the "off-season" as I find it is very difficult to work on it during a period of enduro racing.  I lifted in the gym as well until about 2004 - and once I gave up that habit got a lot faster.  The weight room can be a good place to address imbalances, but lacks the required cycling specificity to actually make you faster on the bike.

Functional core work, threshold focused bike work, getting all gear/equipment sorted for the upcoming season - that is base training for bikepacking 

[wookieone]

I have never been much as far as "training". I just stay active and moving as much as I can, ski in any form possible, ride the trainer a touch(usually intervals), stretch a lot!
I also do alot of thinking, not sure what good that does, but I try and visualize the races, goals I have for the upcoming season and put that into my preparations. Yeah, my advice keep moving, adress any issues, bike or personal, etc, get rid of your couch and TV. That way your never off the couch.
That all being said, I am hungry for next year, and I am trying to be more focused, might actually try this "training" thing....peace jefe

[phil_rad]

Great! Thanks guys for all the input, thats exactly what I wanted to hear.
Keep it up! 

Ciao

Phil

[bmike-vt]

I try to keep it outside. Run, ski, hike, ride with the studs or fat tires.

I'm not a fan of riding indoors, but I do find it necessary some times.... I built up my own free motion rollers.

FreeMotion Rollers2

That was my second ride on them... so I'm all over the place... but you can stand up, sprint, run a monster gear, etc.

[Done]

You built those rollers yourself? Very cool! How much did it cost, and do you have plans?

[bmike-vt]

You built those rollers yourself? Very cool! How much did it cost, and do you have plans?

thanks!
used the drums from my kreitlers, then ordered up some aluminum, picked up some skateboard wheels and bearings, some wood, bolts, etc.
hole drilling, measuring, etc.
going to add a center stiffener - which will be a stand / get on platform and a few small bearings to keep the thing centered in the outside channels.

cost me about $110 + the original rollers.

[Done]

Rollers are so much more fun than regular stationary fluid/wind/magneto trainers. Riding inside sucks, but rollers at least make it a tad more varied and entertaining. Your design looks awesome. When you get it perfected, please post plans and a parts list for the masses!

[bmike-vt]

Will do. Cribbed the idea from some $$$ commercially available ones and a few other youtube vids. Avoiding them like the plague though. Ordered up some studded tires last winter.

Prior to our little ones arrival I actually enjoyed a marathon lord of the rings or bourne identity session on the trainer - but video choice is key - too many chase scenes in the BI movies had me drifting off the rollers!