As promised, here is some information and ideas about what you can do to maintain or build on your fitness over the winter. A structured, progressive plan is great, but a simpler formula that will keep you sharp is as follows:
A basic week:
2x strength training
2x interval training
1 long endurance ride or run
1 day doing something totally different... have fun!
1 day rest
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1. Strength Training
Everyone should be doing this! (Parents especially). Strength is fun. It sets the foundation for everything, especially as you get closer to the season and the amount of riding you do goes up.
Find a good program for learning proper technique, to maximize effectiveness and prevent injury
The basic elements that most pertain to biking typically include:
- core strength (anterior, posterior, and obliques)
- push/pull exercises (high, medium, or low)
- squats
- hip hinge
- mobility
(Bonus points for shoulders, bicep, etc.)
Matt provided this info.
If you can’t make every session you can sign up for the pro-rated amount based on the $20/class discounted rate (e.g. if you can only make Mondays or certain # of classes total). Or, you can always drop in for $30/class. As mentioned to folks at states - the owner Tristan teaches the classes and he is very focused on proper form so this is a great way to get started strength training with a focus on proper form to mitigate injury
Here’s how to sign up: “Two options, if you want to send the contact info of those interested Reagan can reach out to them directly to answer any questions and get them signed up or they can reach out to her at reagan@lionsdensmp.com or text her 720-737-8592.”
Lion's Den Strength Mobility Performance
5058 S. Syracuse St. Denver CO 80237
For anyone already familiar (or who already has gym access), here is a self-directed strength program that I have used with good results. (Actually... these are general training plans which include strength. I would focus on the 14 week Base Builder plan, and combine it with some sort of smart trainer option for the interval workouts done at home. There is a 30-week plan for anyone interested in a more ludicrously long 6+ hour event.) "4.2" plans are put together by Cody Waite, who runs Waite Endurance... they are all the same people.
Another possibility is this one. I don't know much about them other than it looks like they start fairly continuously and have a progressive program for introducing people (including adults) to strength training.
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2. Interval workouts
Several team members did a program with the Front Rangers last winter, with good results in a fun group setting:
Front Rangers Cycling Club is a non-profit youth cycle organization located in Denver and we welcome your riders to join us as we prepare for the upcoming season.
Christopher Clark
Front Rangers Cycling Club
7207329359
Christopher.clark@frontrangersdenver.org
Another option is to do them at home, using a smart trainer and some sort of software to drive it. It works great on a cold, crappy day when you don't want to go outside.
Personally, I use a Wahoo Kickr. Check in at campus cycles and don't forget our team discount on purchases.
Software options are numerous.
Zwift - probably the most popular, and features a lot of racing options and group rides, workouts, programs, etc. (I use zwift)
Rouvy - their pitch is a more realistic looking experience
Trainerroad - focus is purely on delivery of workouts, without the virtual riding experience
Trainingpeaks Virtual - esp if you are doing workouts prescribed by a coach or via a plan (such as the ones I posted above).
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3. Something long
If you can, get out and ride for 2-3 hours, or even more. Nice and easy, keep it to a moderate pace at most. The idea is to develop your aerobic endurance, which doesn't require going hard. Running counts too, especially if you can work up to a half marathon distance.
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4. Something fun
Anything goes... skiing, yoga, whatever. Mix it up, give yourself a break from the bike.
Have fun, and we'll see you next spring!
Rob