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taking the winter off(7 posts)

taking the winter offJackDanielsFSU
Oct 8, 2002 3:34 PM
After really getting into ridign this summer I was getting really burnt out near the end and really dont have an urge to ride much anymore. I have decided to take the rest of the summer and the winter off of riding and start fresh back in the spring. I will miss the physical fittness that I am getting from riding so I have decided to go to the gym 4 days a week. I have found a good fittness routine http://www.menshealth.com/workbook2/arms.shtml to get me started. What would you add to help aid in keeping my good cycling muscles well fresh and not loose my form too much? Is there anything here that you would take out? I also am runing a bit and running flights of stairs also. Thank you for your help
Jim
Spinning class? n/mfracisco
Oct 8, 2002 3:48 PM
Spinning class? n/mJackDanielsFSU
Oct 8, 2002 5:53 PM
I would love to take spinning classes but they arnt offered at the gym on campus nor do they even have spinning bikes.
Spinning class? n/mJon in CT
Oct 9, 2002 4:23 AM
JD,

I think everyone who has put in any kind of serious mileage has gotten a little burnt out at one time or another, but I don't recommend giving up the miles all winter. You want to talk about burnt out? I can all but assure you that if you do no riding in the off months, you'll feel awful when you start riding in the spring with your buds and they drop you on every ride. Not the best thing for morale. Take as much time as you need to get that "I'd like to get out and ride" feeling back, and when it does come, don't ignore it...but don't start over doing it again.

In addition to indoor cycling, I recommend swimming. If you can't do that, run and/or get on the elliptical trainer.

Good luck,
Jon in CT
agree with jonvelocity
Oct 9, 2002 5:47 AM
Taking some time off because you're burnt out makes sense. But I wouldn't recommend not riding all winter. Indoor cycling is one option.

Sometimes training/racing goals overtake the pure pleasure that comes from riding. Ride. Enjoy the freedom a bike gives. Relish the changing weather.
time to work on base aerobicstheBreeze
Oct 9, 2002 7:32 AM
Winter is the time to work on your aerobic base. Weights are good, but don't neglect your cardio workouts. Swimming, running, elliptical traniner, but don't neglect the bike, keep that muscle memory. Most workouts should be low to moderate intensity at least 30 minutes(not including warm up and cool down). Work up to 60 minutes for one session a week. Three days a week is considered minimum for maintenance of aerobic fitness. Spinning, stair running, or other high intensity/interval workout one or two days a week.

Regarding the program you have found. It's one designed, like they say in the article, to BUILD muscle (hypertrophy). If cycling is your focus, do you want to build up your upper body? I'm not saying you should have arms like a lizard and a caved-in chest, but an extra 5 pounds of upper body muscle isn't going to put anythings into the cranks come next spring. I would alternate between muscle strength workouts-higher weight, fewer reps 4-6; and muscle endurance- lower weights and a rep range of 17-21. A good, reputable, well-trainned personal trainer can set up a program for you in one or two consultations. I do it for people all the time.
30 minnoveread
Oct 9, 2002 12:28 PM
This is my first off-season for "serious" training. I used a coach this year and a couple of weeks ago he sent me a plan for the winter. It starts in November on the trainer. I was expecting long, long and boring aerobic trainer workouts. I must say I was quite surprised by how SHORT most of the workouts were. At the PEAK of the first cycle of trainer workouts, only one workout a week is over 45min! I was shocked. I'll be interested to see how this program works for me.

Andy