And of course when it warms up, a taking the bike out on the road is a nice break. 50 degrees is my break point (and living in Seattle means that is an option almost every month). If you have problems with a runny nose in cold weather here's a tip for you. Vasomotor rhinitis occurs when cold air makes one's nose run. Atrovent (ipratropium bromide) Nasal Spray 0.06% works well. And you can use it for riding, skiing or even just walking outside when it is cold and/or windy. But it's only available by prescription.
Along with it's cardiovascular benefits, cross training helps maintain our sense of balance, muscle strength, hand to eye coordination, and improved range of motion. Although there are sport specific, training benefits that are only gained from being on the bicycle itself, your next season's cycling performance will benefit from the psychological break of cross training - a break from the stress of meeting regular training deadlines as well as a break to give your body time to rebuild and rest the muscles, joints, and ligaments that are repeatedly stressed by your regular season training routine.
Here's an interesting idea, proposed by a visitor to this site, that suggests we may get more from cross training than just maintaining the cardiovascular status quo. The idea is innovative. With jumping rope, the height of the "jump" is minimal, so other jumping type activities (ie the wighted jump ups)) might be more productive to achieve her goal of muscle cell development. ""Given that vertical jump correlates highly with fast-twitch muscle fibres, is there any support for the notion (my notion) that working on vertical jump (i.e. by jumping rope) could improve sprinting? Obviously this isn't very specific to cycling, but I'm thinking of using it as a pre-season cross-training thing if there'd be any point to it at all. It seems to me that as a means of recruiting muscle fibres to fire in synchrony (or however you say that), this would have some effect, together with weights and leg speed drills. The only thing I can remember reading which possibly relates to this is a National-level Masters track guy who does weighted jump-ups.""
It's not unusual for competitive athletes to experience a psychological low spot or "burn out" in their performance after a hard season of training and riding, so many coaches encourage an off season break as part of a balanced training program. But all serious cyclists are, in their hearts, competitive creatures (even if it’s only with themselves and their Personal Records) so having off season alternatives to "just lying around" meet their basic need for regular exercise. And when it's time to get back into the spring training routine, remember to start easy for a week or two as you come back up to speed.
I think the issues are pulled together well in this reader's question: "I was wondering if I will benefit from using a rowing machine during the off season? I would not concentrate on rowing but add this to my indoor cycling regiment. My answer : Rowing would maintain cardiovascular fitness, provide a needed change of pace to prevent boredom from year round cycling, and might help maintain (not improve) muscle tone, and thus would be an excellent component of a winter training regimen. By itself, it would not prevent degradation of fitness for the next riding season.
Consider the following as a rough guide (starting point) to design your own program:
OCTOBER
Weights - This is a transition month. Don't worry about the amount of weight you are using. Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.
Stationary bike - the goal is fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Aim to keep your cadence above 90 and heart rate at 80-90% MHR. Cool down for 15 minutes. Three times a week.
X-training sport - This is an important strategy to prevent boredom and staleness. Consider swimming, x-country skiing, whatever, but don't forget to take a day or two off just as you did during the regular cycling season.
NOVEMBER/DECEMBER
Weights - Now that you are into the routine, it is the time to begin to build muscle mass. 3 days a week, 8 to 12 reps, 2 to 3 sets.
Stationary bike - Time to move into an endurance phase with a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning. Three times a week.
X-training sport - Still important to prevent boredom and staleness. Swimming, x-country skiing, whatever.
JANUARY/FEBRUARY
Weights - Still working on bulk and strength - 6 to 10 reps, 3 or 4 sets, 3 times a week. Try to add a fast component in the lifting phase (explosive power) to prepare for the demands of cycling.
Stationary bike - Back to speed work. 10 all out sprints of 20 seconds in the highest gear and the fastest cadence you can manage. Then easy spinning for 5 minutes between sprints. Cool down for 15 minutes. Three times a week.
X-training sport - Hang in there, this remains a key to prevent boredom and staleness.
Mountain biking - If weather permits, consider throwing ina little mountain biking. Experience (and internalizing instincts on conditions) gained will boost your ability to handle skids, slippery roads, unexpected excursions off the pavement, and even riders who go down in front of you. One of the skills, along with balance, is developing the right instincts on the brakes. When your tires are at risk of losing traction, remember that braking hard in turns or during a skid will only put you on the ground. You can't have control unless your wheels are free to turn. This is a common thread for wet and slippery pavement, dirt, or a light covering of snow.
MARCH
Time to prepare for endurance on the bike again. Lighter weights (maybe 75% of the weight used in Jan/Feb), more reps (12 to 15, 1 to 2 sets). And only twice a week with the balance of the time back on the bike again.
Road riding - Time to get out on the road again - endurance rides with occasional sprints on the bike until your base of 500 miles has been established.
Q.I teach spin to a group of guys three times a week that love to ride outdoors once the snow melts. Should I be encouraging cardio or strengthening on the bike at this time, or something completely different? -- Maggie
A. As they are spinning, I think the cardio is there - at lest enough to get started on the road. So I'd encourage some mild weight work, not excessive, but maybe three times a week. And then get them out on the road building some miles towards that 500 mile base as soon as the snow is gone.
And when it's time to get out on the road again, don't forget that the right gear makes a big difference in those marginal conditions. Hypothermia (a decrease in your core body temperature) is always a risk - especially in that combination of conditions that often occur with winter training:
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