Off Season Training Advice

[li10up]

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?

[aicabsolut]

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.

[Aggie_Ama]

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.

[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.

[LBTC]

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~

[Irulan]

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.

[li10up]

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?

[DebTX]

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.

[Veronica]

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.

Veronica

[michelem]

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!

[li10up]

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.