Here's five things to focus on right now, or in coming weeks, towards becoming a better rider by the start of 2015, just four months away.
While the racing and sportive season may be over and the next one still several months away, there are plenty of things we can do right now towards becoming better bike riders by spring, irrespective of our goals, writes Anthony Walsh of www.a1coaching.net
Although we are many months from our next priority event, it is not the time to despair but the time to take stock, relax and rebuild. I’ve compiled these five winter tips to put you on the right road before the spring.
Rest and Recovery
Rest is a crucial part of peak performance. When we train and race hard we only create the possibility for improvements in our fitness levels. These improvements are actually realized after a period of structured rest. A period off the bike at the end of the season is necessary to mentally recharge and come back to the bike hungry but also to allow the body time to recover from the rigors of a difficult competitive or sportive season. Now is a good time to address underlying injuries we may have. Everyone should have a full health check up in the off-season including a dental visit – it’s important to address minor problems before they graduate and prove disruptive during our race season.
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Cross Training
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Regardless of the level you compete at, the dedication that the sport demands means your family and friends often make big sacrifices to facilitate your racing or sportive riding during the season. I always recommend athletes, after a short break, include 2-4 weeks of cross training. Try walking, running, hiking or team sports.
Weary of injury or residual fatigue, during the season we choose not to play football with our friends or golf with our co-workers – use this time to remedy that.
Season Review & Goals
A critical review of last season - or for non racers, how you felt last summer - is essential before we start planning for next year. The review will help you identify obstacles to success last season. By identifying them at this early stage we can take proactive evasive action and plan around them. I always recommend athletes sit down with a friend or teammate. Often we lack objectivity when it comes to accessing our own ability. We may view ourselves as a ‘sprinter’ and thus justify our poor climbing ability but a teammate may view us as an average sprinter who is too heavy for the hills. This critical assessment of last season will help you plan smart goals for the season to come.
Structure your training
Whether your target next season is the Ring of Kerry or a podium in National Championships, it’s important not to just drift through the off-season without a plan. The off-season is great to work on improving your threshold power. Don’t buy into the common winter myths about no intensity or only riding in the little ring. I always include plenty of work just below threshold for my athletes. Include the work now and your performance level will jump for 2015.
Diet
Winter is not the time to pack on excess weight and spend months of the competitive season trying to shift it. A little extra attention to diet now will ensure you hit race season your lightest yet.
- Avoid eating 3 hours before bed
- Avoid drinking calories eg, soft drinks, beers etc
- On rest days/reduced duration days, limit carbohydrate intake
- Snack on fruit, nuts and nut butters instead of sugary snacks.
