Be conscious of your situation!
I've been riding seriously since the mid 60's. Done many kinds of athletic activities at a high level, that include coaching, training, and competing. There are 4 levels, 1-unconscious incompetence-you don't know you don't know it but think you do. 2-conscious incompetence-you know you don't know it so you can fake it or admit it. 3-conscious competence-you know it and you "do know it". 4-Unconscious competence-you know it so well you don't think about it..it's natural.
Each season is different as we age and no matter what level we were once at this time of year can make us a level 1.
Strength train, do it every winter. About end of February go to higher reps.
Core train, to tie you upper and lower body together you need this to be strong.
Flexibility, got to stretch so you won't be injured, develop proper form, and get into a good position.
Balance, this is needed for handling skills and to keep the muscle groups firing under load. It's very important and over looked. BOSU ball, rocker board, wobble board, Gym ball, etc.
Cycling season begins in October, not March or April.
Off season cycling? Starting October I enjoy riding and put fun first. Put together a plan for the next year. Evaluate last season, list strengths and weakness I want to work on in the off season, look at old injuries or other issues. I often ride to the gym in colder weather, take longer rides on the last few warm days.
In the Winter months I do some spinning (really RPM). Spinning is not about cycling at all, in fact it gives you terrible cycling habits but it is fun and a great aerobic workout. I get on a compu-trainer 2x a week in December to January, 3x a week spinning (RPM). Spinning is not good for you cycling form, the compu-trainer has advantages for strength, efficiency, and a training program, it will hurt your bike handling skills and balance. Starting February I begin to taper off spinning 1 to 2 x's a week and add rollers 3 x's per week at 45 min each. Rollers make you smooth, they put the finishing touch on efficiency, they are by far the best, also that the most concentration (boring) to ride. March I like to be on the road but you never can tell with our winters.
I always go easy on the road at first, HR never above 75%, spin at least 85 to 95 RPM, duration is 30 to 45 min the 1st week or two (hey I'm old and need to adapt, years ago I had 1000 road miles by the end of Feb. Even going easy your knees, back, and other parts of the body can hurt so allow yourself to adapt). There is more shock on the road so early season I save my hard work for the indoors doing compu-trainer, often getting HR to 95% and rollers doing intervals (Rollers 1 min each step, ladders using same gear doing rpm 85-90-95-100-105-110-115-120 and back down 53-15, Second is resistance and speed, 2 minutes on 1 off, start 53-17 100 rpm-off 53-17 80 rpm, 53-16 100/53-17 80, 53-15 100/53-17 80, down to the 53-12 ). I use them both (compu and Rollers) for a workout, 15 min rollers to warm up, 30 min custom program compu-trainer, 15 min roller intervals, cool down. On easy days I will watch a 60 min program on the TV or computer while riding rollers at about 90RPM in a 53-17.
This is what I do. Yes, often I'm sore in early season. With all the given injuries I do ok. It's the entire program that keeps you in the game. I have a spreadsheet of exercises and try to get in each exercise 2x. This all came from learning to adapt after my past 3 surgeries. If you want to know more about the learning curve and dealing with returning from injuries just send me a message.
My post is pretty long and hopefully this will give others a clue to dealing with issues.
| current weight: 192.0