Cycling Tip: Recovery and Transition to Base Miles

by Robert Panzera

Last newsletter we learned about overtraining, and how taking an end-of-season break from riding can help prevent overtraining. So, what sort of activities should you do during the break? Remain active by incorporating non-cycling-related activities:

• Swimming is low-impact and can help build aerobic fitness.
• Lunges/squats are great non-weight-bearing exercises that can help increase leg strength.
• Easy uphill hiking can build both thigh strength and aerobic fitness.
• Crunches and leg raises are great core exercises to improve overall fitness.
• Push-ups build arm strength and endurance.
By incorporating these activities, you’ll give your mind a much-needed break from cycling and use your cycling muscles in a different way.

Transition into cycling with base riding

After a few weeks, begin cycling again by slowly building volume, intensity and frequency through the late fall. This type of riding, known as base riding, should be at endurance pace (below 80% of heart rate maximum). Base riding helps recharge and build your aerobic engine for more intense efforts in the late winter and spring.

Robert Panzera is a Level II USA Cycling coach and owner and operator of Cycling Camp San Diego (CCSD). CCSD is designed to provide a venue of warm-weather base miles in the off season for serious touring and elite racing cyclists. For more information, visit www.cyclingcampsandiego.com or contact him at robert@cyclingcampsandiego.com.

Cycle the Island of Sardinia from the Coast to the Mountains

The Italian island of Sardinia boasts crystal-clear turquoise waters, pristine beaches, mountains and scenic and quiet roads, making it a perfect cycling tour destination. Our route traverses Sardinia's spectacular coastline, known as the "Big Sur without traffic," and the island’s remote mountainous interior.

Enjoy fantastic professionally guided cycling and sparkling lakes, numerous archaeological sites and an amazing variety of wildlife including flamingos, falcons and wild boar.

Our multiple-night stays offer plenty of time to ride and explore coastal and mountain terrain. Relax on one of the beautiful beaches, explore the ruins and colorful fishing villages, and enjoy Sardinia’s famous Pecorino Sardo cheese and freshly baked bread. As with all of our tours, you decide how much or little you want to ride.

Choose from May, late September or October departures and enjoy an unforgettable experience. Contact us today to reserve your spot.

Belgium: Ardennes Classic Tour

So we love going to Belgium, and are excited that the Ardennes Classic Tour is still one of the premiere guided biking tours that we offer at Adventure Travel Group! Offered in partnership with Cycling Camp San Diego, this tour allows you to ride, train and watch the Ardennes Classics.

Highlights include:

- Entry into the Amstel Gold Amateur Cyclosportif
- VIP access to Amstel Gold, La Fleche Wallonne and Liege-Bastogne-Liege events
- Optional training with professional coaches

You will ride and train an average of 40 - 80 miles daily over challenging terrain, and all routes are designed so that you can choose shorter or longer options.

Our Belgium: Ardennes Classics Tour is available in both 8- and 12-day options. Check it out today!!

Cycling Tip - Taking Breaks

A couple of weeks ago we talked about over-training, and how taking an end-of-season break from riding can help prevent over-training. So, what sort of activities should you do during the break? Remain active by incorporating non-cycling-related activities:

• Swimming is low-impact and can help build aerobic fitness.

• Lunges/squats are great non-weight-bearing exercises that can help increase leg strength.

• Easy uphill hiking can build both thigh strength and aerobic fitness.

• Crunches and leg raises are great core exercises to improve overall fitness.

• Push-ups build arm strength and endurance.

By incorporating these activities, you’ll give your mind a much-needed break from cycling and use your cycling muscles in a different way.

Transition into cycling with base riding

After a few weeks, begin cycling again by slowly building volume, intensity and frequency through the late fall. This type of riding, known as base riding, should be at endurance pace (below 80% of heart rate maximum). Base riding helps recharge and build your aerobic engine for more intense efforts in the late winter and spring.

Robert Panzera is a Level II USA Cycling coach and owner and operator of Cycling Camp San Diego (CCSD). CCSD is designed to provide a venue of warm-weather base miles in the off season for serious touring and elite racing cyclists. For more information, visit www.cyclingcampsandiego.com or contact him at robert@cyclingcampsandiego.com.