1. Goal Setting –
Now
is a perfect time to sit down and contemplate on what you would like
to achieve in cycling in 2008. Write down some goals that
inspire and motivate you. Avoid making goals
too general like “becoming stronger”.
Goals should be measurable like finish top 5
in a Cat 3 race, or achieve 250 watts for 20
minutes. Goals should be set high but not so
high that there is no way you can achieve them
as this will leave you feeling demoralized. Set
a time limit for your goals. A good idea is to
divide the year in to two parts and set goals
for the first 6 months of the year, then evaluate
how you did and make some new goals for the second
half of the year. Include some process goals
that are not measurable then come up with a plan
on how you are going to achieve them. So for
example if you have a process goal of “staying
relaxed at races” you could have a plan
to 1) being super organized for race day, 2)
listening to relaxing music before the race,
and 3) avoiding people on race day that you know
hype you up and make you feel nervous.
2. Plan Season –
Once you have some goals it is time to plan
your season around your goals. If you are fortunate
to have a coach then this is the coach’s
job. You can pick a period of 4-8 weeks when you would like to be on
top form. In theory, the longer you spend riding base miles over the
winter at a low to medium intensity, the longer you should be able
to hold your peak form. If your goal is to hit form in March then there
is no point in doing high intensity intervals before the New Year.
If your goal is to become a better sprinter then start incorporating
specific sprint training in to your training plan already. If you are
training for short, high intensity criterium races then once you have
developed a good foundation of aerobic fitness you should do specific
speed work that simulates this type of racing.
3. Drop Excess Weight –
If you know you are carrying a little extra weight then over the winter
is a good time to be a little stricter with your diet and shed some of
those excess pounds. Trying to lose weight once the season has begun
is not a good idea as at this time your body is under more stress with
the increase in racing and intense training. Eat slightly smaller portions
and lighter dinners. Small adjustments to your eating habits will get
you to your goal weight. You will be thankful in 2008 when you fly up
those hills!
4. Strength/Core Training –
A good time to start strength or core training is in the winter. Strength
training will help improve muscle and tendon strength which will help
prevent injury. Exercises like squats may improve your sprint power.
Core specific training will improve your core strength which should help
you transmit more power to the pedals. Strength training should not take
the place of on the bike training. If you have to choose between 1 hour
in the gym and 1 hour on the bike then choose on the bike training. For
a strength plan to be effective long term I recommend continuing the
plan throughout the year, even if it is only every 1-2 weeks once the
race season has begun. Otherwise, if you stop a month or two before the
race season starts, you may have lost most of your strength gains once
the racing starts.
5. Bike Fit –
If you plan on purchasing a new bike, or changing pedal type or shoe
brand then over the winter is the best time to make those changes.
You don’t want to be experimenting with your bike set-up in the
middle of the high pressured racing season. Invest in a professional
bike fit and get set-up before the hard training starts.
6. Pedaling Efficiency –
Doing 1-legged pedaling drills is a great way to improve your pedaling
efficiency. Even better is to invest in a set of PowerCranks. 1-legged
pedaling drills or PowerCranks will teach your brain and muscles to pedal
in perfect circles without you having to think about what you are doing
during each pedal stroke. I recommend doing 1-legged pedaling drills
on a trainer only. Start out with 30 seconds each leg x 3 reps and build
up to 3-5 minutes each leg as you become stronger. This training is best
performed at a low to moderate intensity. If you do these drills consistently
2-4 times each week then you will become a much smoother peddler over
time.
7. Skills –
If you feel your skills need improving then now is a perfect time to
practice. For example if you are uncomfortable drafting then try drafting
a friend in a grassy field at a slow speed wearing sneakers and try
get up closer to the wheel than what feels comfortable. You can also
practice brushing elbows or bumping in this same way. Do it on a bike
that you don’t mind if it hits the ground, and on a surface and
at a speed that will not cause any injury.
8. Relax –
If you are like most American’s you work long hours and have
a busy life. Take things a little easier on yourself over the winter.
Skip a day or two of training. Sleep in on a Sunday and spend more
time with the family or pursuing other interests. To ensure you maintain
a good level of fitness, two rest days back-to-back is the most you
want to take. Aim to do some kind of exercise at least every third
day over the winter before you resume your base training. If however
you have had a long, hard race season then taking 2-3 weeks completely
off might do you the world of good.
