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.
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