self to do a few sets of core exercises
after you get back from a ride and
before you go inside the house.
Mentally, you will already be in fitness mode and motivated to get faster
on your bike. You don’t need to
spend two hours every day cross-training to see results.
FIND YOUR CENTER, OR
SOMETHING LIKE THAT
On top of core workouts and lifting weights, many cycling coaches
recommend joining a yoga class.
Once again, if you aren’t up for going
to a yoga studio or gym, don’t let that
discourage you from getting the benefits of the activity. Research some
basic moves and get after it in the
comfort of your own home.
At the very least, get in the habit
of stretching. We are always amazed
how much better we feel once in the
habit of regular stretching. Limbering
up will help you stay healthy when
pushing your body to its limit during
intense summer efforts and can help
you reduce injuries if you happen to
When you are trying to squeeze
rides in to seemingly less and less
available time, recovering can be the
last thing on your mind.
Professionals put a lot of emphasis
on downtime, and with good reason.
Tricks Pin it to win it: Putting in hard efforts can be tough, especially while riding by yourself without anyone to hold you accountable. Make a plan and stick to it.
rebuild broken-down muscles during sleep
can make all the difference. Try to get at
least eight hours of sleep per night, but
more is even better.
MAKE IT AN ADVENTURE
When winter rolls around, racers start
talking about “base training.” Base training is essentially building aerobic capacity
by doing longer rides at a lower intensity.
We like the analogy of building a pyramid;
you can only build the peak of your fit-
Extend the daylight: Shorter daylight hours don’t have to mean fewer rides.
Investing in good-quality lights will take away one more excuse not to ride.