The final race or cycling event of the season is behind you. What comes next? If you are like me you might be feeling relief. After months hopping barriers and riding full gas for 45 minutes every Sunday my body and mind are tired. I know when this hits I am ready for some time off and cross training. But what to do? How do you handle the off season?
The off-season isn't just a gap between cycling seasons; it's a time to work on weaknesses—physical and mental, cross train, and try new things.
Katie Pothier races at the Grant Park Cyclocross.
Mentally, this is your chance to remember why you love riding in the first place. Those weekend group rides where you chat with people instead of gasping for air? Do them! This is where rides like the Gentle Gravel Grind come in. Winter is the perfect time for a no drop social ride. That scenic gravel route you've been eyeing but never had time for? Grab a few friends and ride it! Same for the new Gap road rides in north Georgia or new mountain bike trail you haven’t ridden. It's also a good time to reflect on the past season—what worked, what didn't, and what you want from cycling next year.
Many riders dread riding the trainer all winter. Change it up with a Zwift race or group ride or functional workouts like one legged drills, spin ups, and form sprints. Maybe you have an early season race, so you may need to begin incorporating harder intervals 6 weeks out. Cross-training is one of the best things you can do. Cycling is non-weight bearing. It’s important for women to do those weight bearing exercises for bone and joint health. Yoga or Pilates help with flexibility and core strength. Weight training is very important, especially as we get older. There are several good books on strength training for cyclists. If you are not sure where to start, a few sessions with a sports physical therapist or personal trainer can help with proper technique and how to incorporate it into training for riding. Some riders also enjoy running or hiking. In the south it’s hard for us to cross train with the often-recommended cross country skiing. Cross training is a great way to keep general fitness over the winter and make it easier to come back to the bike when you are ready.
Rest is the most important part of the off season. Physical rest allows your body to recharge. Some riders take time off at the end of race season or after their last century. Others, like me, prefer to take it off in late January or early February in the dead of Georgia winter. Some will take a week earlier and a week later. If you have a coach, work with them to find out what would be best for you. No coach? Take the time off when you feel like it. This will also help reset your brain to be ready to train again. Take time completely off. No cross training, no cycling, simply other things-go to dinner with friends, spend time with your family, take a trip, or relax on the couch.
As you start feeling recharged, you can begin planning next year’s race calendar or cycling events. Figure out what will be your A or priority events, B, and C events. Then work backwards to figure out when structured training needs to start and plan from there.
Enjoy the off season and get some rest!