As promised, here is some information and ideas about what you can do to maintain or build on your fitness over the winter. A structured, progressive plan is great, but a simpler formula that will keep you sharp is as follows:
A basic week:
2x strength training
2x interval training
1 long endurance ride or run
1 day doing something totally different... have fun!
1 day rest
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All-in-one option that gives you something like the above. (This is the plan I do. If you want, I can help you work through it.) It covers on-bike and strength workouts.
You will need some sort of a smart trainer that can tell you wattage. A Peloton will work, although something like a Wahoo Kickr is even better (will need a cassette that matches your drivetrain).
https://www.wahoofitness.com/devices/indoor-cycling/bike-trainers/kickr-core-2-buy
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Coaching option
If you REALLY want to progress, the support of a real coach can keep you motivated through a long winter and give you a ton of guidance that you won't get trying to do it on your own from a downloaded plan. I like Waite Endurance, as they deliver a really solid program that got me my big buckle!
Sophia and Ethan both still have availability this season.
https://waiteendurance.com/apprentice-coaches/
If you decide you want to pursue competitive racing, it is a natural progression from working with their coaches to joining their competitive 15-22 year-old development team which tracks directly into national competition, with race support. Think of it as a similar deal to what you would do with a travelling team in any other sport.
https://waiteendurance.com/about-we-development/
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DIY Option (i.e. piecing together the formula from up top)
1. Strength Training
Everyone should be doing this! (Parents especially). Strength is fun. It sets the foundation for everything, especially as you get closer to the season and the amount of riding you do goes up.
Find a good program for learning proper technique, to maximize effectiveness and prevent injury
The basic elements that most pertain to biking typically include:
- core strength (anterior, posterior, and obliques)
- push/pull exercises (high, medium, or low)
- squats
- hip hinge
- mobility
(Bonus points for shoulders, bicep, etc.)
Matt provided this info a few years ago.
If you can’t make every session you can sign up for the pro-rated amount based on the $20/class discounted rate (e.g. if you can only make Mondays or certain # of classes total). Or, you can always drop in for $30/class. As mentioned to folks at states - the owner Tristan teaches the classes and he is very focused on proper form so this is a great way to get started strength training with a focus on proper form to mitigate injury
Here’s how to sign up: “Two options, if you want to send the contact info of those interested Reagan can reach out to them directly to answer any questions and get them signed up or they can reach out to her at reagan@lionsdensmp.com or text her 720-737-8592.”
Lion's Den Strength Mobility Performance
5058 S. Syracuse St. Denver CO 80237
Another possibility is this one. I don't know much about them other than it looks like they start fairly continuously and have a progressive program for introducing people (including adults) to strength training. Probably a great place to start if you want to learn proper lifting technique.
2. Interval workouts
Several team members did a program with the Front Rangers last winter, with good results in a fun group setting:
Front Rangers Cycling Club is a non-profit youth cycle organization located in Denver and we welcome your riders to join us as we prepare for the upcoming season.
Christopher Clark
Front Rangers Cycling Club
7207329359
Christopher.clark@frontrangersdenver.org
Another option is to do them at home, using a smart trainer and some sort of software to drive it. It works great on a cold, crappy day when you don't want to go outside.
Software options are numerous.
Zwift - probably the most popular, and features a lot of racing options and group rides, workouts, programs, etc. (I use zwift)
Rouvy - their pitch is a more realistic looking experience
Trainerroad - focus is purely on delivery of workouts, without the virtual riding experience
Trainingpeaks Virtual - esp if you are doing workouts prescribed by a coach or via a plan (such as the ones I posted above).
3. Something long
If you can, get out and ride for 2-3 hours, or even more. Nice and easy, keep it to a moderate pace at most. The idea is to develop your aerobic endurance, which doesn't require going hard. Running counts too, especially if you can work up to a half marathon distance.
4. Something fun
Anything goes... skiing, running, yoga, whatever. Mix it up, give yourself a break from the bike.
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Spring Racing: March thru June
Take all the work you just did over the winter and put it to use!
Highly recommend Racer X. We have several Ravens doing this program, and it makes a huge difference. You come into high school season ready to race! Also, meet a lot of other kids from around the area, and just have fun.
https://www.racerxcycling.org/rxc-juniors
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Have fun, and we'll see you next spring!
Rob