Keeping Fit in the Off-Season

Baby, it’s cold outside. With the cold and wind, and rain and short days, what is a cyclist to do to keep that hard earned fitness level up? Recently, I queried a variety of the Highland Rim Bicycle Club members to get their secret for staying fit over the winter. The findings have inspired me, and I hope they will inspire you as well.

Before riding in the Christmas Parade I asked, 10-year old, Levi Dykes what he does in the off-season to keep his bike fitness. Levi looked at me in a quizzical way and then said, “I ride the trainer all year.” With Levi there is no off-season! What discipline! He likes Zwift, a computer generated training program.

 

Mica Jon Dykes, Levi’s proud father says, “Yes, Levi is training for the 3S3M 2016 imperial century.  It is a monumental goal.  If he is successful, and we think he will be- I think he’ll be the youngest cyclist to have ever completed it entirely. Levi listened to a series of motivational speeches recently and one quote he really likes is from the Navy SEALS training. Do today what others won’t. Do tomorrow what others can’t.  It’s his relentless drive and tough-as-nails mentality that motivates him to train year-round.”

Another riding friend of mine, Debbie Gamache says, “Continue consistent morning floor exercises and stretching at least 5 days a week.  Cycling outside when it is above 40 degrees (and sunny) for rides of 20-30 miles. And . . . using the despised trainer inside for at least 30 minutes a couple days a week to keep leg strength.  My goal is to maintain through the winter months and then build strength and endurance when the weather improves and daylight returns in the late winter, early spring. I don’t jog or run or spin. Some walking and hiking, but again weather permitting. Oh, and I tend to eat less as my cycling miles decrease.”

On a recent ride, I asked Rick Orzino and Dave Bond, “What do you do to keep your fitness level up during the off-season? Rick said, “What off-season? Then he chimed in with: “At 70, Swim, Yoga, Mountain Bike, Power walk (I have stopped running as much).” Dave said, “Keep riding when possible, also: Swim, Elliptical, Ride the trainer.”

Many of you know how tough Jessie Schwer is, here is what she says, “I usually suffer through lots of cold days, ride the trainer, and do yoga, lift weights, and cross train (everything from hiking to group classes).” Another tough woman athlete, Keena Cornelius says, “I weight train, ride the trainer, run and swim during the winter. You can do all of those inside and get great cross training.”

Highland Rim Bicycle Club Vice-President, George Powell says, “Starvation.” He laughed and added he does indoor cycling with Wahoo kickr, cross-training on the treadmill, teaching Spin Classes at Harvey’s Gym. (George offered to come yell at me while I was on our trainer at home, but I think I will have to pass.)

Jeanie Coulter shares some unique ideas, “Sadly, I do not really have a regular fitness routine-mine is sporadic…but in the winter we do more day hikes at Short Springs, on the Perimeter Trail in Sewanee or at Savage Gulf and try to do some weekend backpacks at Savage Gulf or on the AT if we can get away.  I also hit the elliptical and an occasional Pilates class at Harvey’s.”

Highland Rim Bicycle Club Treasurer, Dan Johnson suggests, “Work different muscle groups: do circuit training with weights, jog, spin classes at the base, other cardo like playing basketball.  I also spin on the trainer at home in the garage with a TV to help pass the time.  Besides ball games, Sufferfest videos are excellent workouts – most are around 1 hour with very focused workouts and great footage from the pro peloton.  They are relatively cheap downloads ($10-15) and can be found at www.thesufferfest.com.  I have several recommendations for anyone whose interested.”

Tammy Wiseman, gives this wise advise, “Go ahead and schedule your races and events for next year and look at time in number of weeks to keep you moving. Winter doesn’t last forever.”

Thanks everyone for sharing your secrets with us. Hoping 2016 will be a great year for us all.