Off Season Training Advice

This year I've seen a lot of improvement in my riding. I am riding faster and am climbing a little better. I lost 10 pounds of fat and gained some leg strength during the Spring. Now that the days are getting shorter so have my rides. I plan on riding all winter since the winters here are mild. I have a trainer but can't seem to force myself to use it. I don't want to lose what I have gained this past year...what should I focus on for the next few months? I want to increase my strength-to-weight ratio but don't know if I should try focusing on losing weight (fat) or do strength training, or both. Doing both would be a challenge. I'll probably ride about 3 days a week. I'm a heavy rider and need to lose about 30 pounds. What do you think?

if you're going to diet to lose weight, then this is the time of year to do it. while you are cutting calories, your performance will take a hit. however, you are taking rest days, so i don't think you'll push yourself into overtraining problems. you might take longer to recover without the extra fuel off the bike.

i think you could easily throw in one day a week of strength training.

I hear Coach Troy is excellent for maintaining fitness, I don't own a trainer just what I see.

I will be running all winter but my cycling fitness is already a bit crappy right now so I am not worried about it. No advice but good luck with the weight loss and goals. :)

I picked up a fluid trainer off CL for heckuvadeal. I've heard good things about the spinervals, but I opted to go with a training program from
www.lwcoaching.com. I'd rather go with a program that has a beginning, building and an end goal, than with the "hmm, which dvd should I watch today" program.

Quote:

---

Originally Posted by Irulan

I picked up a fluid trainer off CL for heckuvadeal. I've heard good things about the spinervals, but I opted to go with a training program from
www.lwcoaching.com. I'd rather go with a program that has a beginning, building and an end goal, than with the "hmm, which dvd should I watch today" program.

---

Wow - I checked the preview of one of those programs and I sure like the way they are written. I think it's not quite the way I want to go this winter as I don't have much of a race schedule, especially on the mountain bike. It would be cool to find something similar for road biking. :)

Good luck to us all staying motivated this winter! (I know I need it!)

Hugs and butterflies,
~T~

Quote:

---

Originally Posted by LBTC

Wow - I checked the preview of one of those programs and I sure like the way they are written. I think it's not quite the way I want to go this winter as I don't have much of a race schedule, especially on the mountain bike. It would be cool to find something similar for road biking. :)

Good luck to us all staying motivated this winter! (I know I need it!)

Hugs and butterflies,
~T~

---

Did you see the new one, to maintain the base over the winter for the strong, non competitive rider? That's the one she added at my request. I don't compete, but I wanted a program to follow.

I've got a Spinnerval DVD but I hate riding on the trainer. I want to ride outside. Do you think that just doing short rides, doing hill repeats, would be a good idea or should I do intervals. What would be more beneficial in your opinion?

I'm amazed at how much I hate the trainer too. I bought it thinking I'd love it (famous last words) because I used to belong to gym and did 30 minutes on a treadmill or stationary bike all the time. But ever since I learned to ride I can't imagine being on a bike and not getting somewhere!

I bought a set of those sleeve thingies for my arms and legs and I'm gonna try to stay outdoors until I can't bear it (hopefully, in Texas, I still have a while).

I do hear people speak highly of the spinervals DVDs, so I'm giving that a bit of thought. Last winter I did nothing at all and discovered that to be a HUGE mistake come spring.

Personally I find Spinervals a lot more effective than going for a short ride in the winter. As it's a contained environment I tend to push myself harder. However, you have to do what you know you will do. If you won't use the trainer, advice to use the trainer is pointless. :D

Veronica

Page 16 of this Hammer Nutrition newsletter has an article entitled, "Off-Season Exercise: Aerobic or Anaerobic?" and on page 21, "Building Your Base."
http://www.hammernutrition.com/downl.../ENissue57.pdf

Hope these help! :)

michelem-thank you. Very informative. I read several other articles in there also. Thanks for your input everyone...maybe I'll give the trainer another try too.