It is officially the "off season". There are many differing opinions on what one is actually supposed to do in the off season, but I think everyone agrees that it is a time to recoup before the next grueling racing season. The northern California racing season extends from January 1rst through the end of September, leaving only a few months to rest and get fat before the racing begins.
The off season is a time to step back from the all time consuming sport of racing, and spend some time focusing on the foundation of training and riding. Some cyclists like to use the winter time to focus on other hobbies. (They don't have other hobbies.) My grand plan was to try out kickboxing. Instead I've spent 2 weeks in bed getting over an onslaught of nasty colds. My revised plan for the off season is to focus on nutrition, stretching, and watch some racing.
The off season is a time to step back from the all time consuming sport of racing, and spend some time focusing on the foundation of training and riding. Some cyclists like to use the winter time to focus on other hobbies. (They don't have other hobbies.) My grand plan was to try out kickboxing. Instead I've spent 2 weeks in bed getting over an onslaught of nasty colds. My revised plan for the off season is to focus on nutrition, stretching, and watch some racing.
Let's talk Nutrition.
I am not one to be picky about nutrition. There's a reason my nick name is "Garbage Disposal". And, I passed on eating salad all season because the chewing to calorie pay off is not so great. Too much chewing for only a couple of calories. However, the minute I took some time off the bike, my caloric needs plummeted dangerously. I am now eating small portions of oatmeal for breakfast, and eating a salad for lunch. My friends look at me strangely and ask me if I'm feeling alright when I pass on the chance to finish their sushi nachos.
So, despite my penchant for chocolate and all things fried, I am focusing on grains and vegetables to avoid weight gain. Those 5 lbs from Turkey Day are going to bite you in the ass when you go to compete in those early season hill climbs. And, the point of racing is to make your competition cry, not spend your time blubbering and sobbing up Mount Tam.
So, despite my penchant for chocolate and all things fried, I am focusing on grains and vegetables to avoid weight gain. Those 5 lbs from Turkey Day are going to bite you in the ass when you go to compete in those early season hill climbs. And, the point of racing is to make your competition cry, not spend your time blubbering and sobbing up Mount Tam.
Stretching
Cyclists are the worst at stretching. I have embraced this fact proudly for several years -that is, until I fell prey to an IT Band injury in both legs. When it hurts to sit or walk, and the pain is keeping you awake at night, you start thinking, "Houston, we have a problem.." I tried valiantly to continue cycling, but eventually just couldn't pedal anymore. Long story short, a team of physical therapists put me back together again. But, the possibility of injury is now always lingering just above my head. So, stretching has become my new bff. And, I am devoting the next 2 weeks off the bike, to yoga, and more yoga. And, I plan to continue incorporating yoga into my racing season next year.
Other body maintenance for the off season also includes core work. I'm telling you, just 5-10 minutes a day, and your abs will be looking bikini-ready by Christmas. Or if you're like me, you can spend 30-60 minutes doing all over strength training (arms, legs, core, back) a couple of times a week for the same result. Regardless, a strong core is paramount if you want a strong sprint next season. And, having washboard abs is just a nice side effect.
Other body maintenance for the off season also includes core work. I'm telling you, just 5-10 minutes a day, and your abs will be looking bikini-ready by Christmas. Or if you're like me, you can spend 30-60 minutes doing all over strength training (arms, legs, core, back) a couple of times a week for the same result. Regardless, a strong core is paramount if you want a strong sprint next season. And, having washboard abs is just a nice side effect.
Watching the Telly
I am a huge fan of Parks & Rec., Arrested Development, and The Walking Dead. But, the real reason to watch tv in the off season is to keep up on who's who in the cycling world, and keep an eye on all the switcheroo of team sponsors and riders. (On a side note, why is Lululemon pulling their sponsorship of the Specialized-Lululemon Women's team? I'm officially boycotting Lululemon.)
Watching old clips of the Tour de France or La Course (the ladies race at Le Tour de France) can also be a great way to look at pedaling dynamics, sprint form, and of course check out some awesome scenery (who doesn't want to see castles and road side vistas along with fast bikes and some spandex?). Just for a fun, here is a fun clip of Mark Cavendish giving us some sprinting tips. But, more importantly check out the on board camera on Marianne Vos's bike at La Course.
Rest well, my friends. And, enjoy your off season training.
Chelsea
Watching old clips of the Tour de France or La Course (the ladies race at Le Tour de France) can also be a great way to look at pedaling dynamics, sprint form, and of course check out some awesome scenery (who doesn't want to see castles and road side vistas along with fast bikes and some spandex?). Just for a fun, here is a fun clip of Mark Cavendish giving us some sprinting tips. But, more importantly check out the on board camera on Marianne Vos's bike at La Course.
Rest well, my friends. And, enjoy your off season training.
Chelsea