The Best Conditioning Exercises You Can Do to Stay Fit in the Off-Season
You might be logging hundreds of miles a week in the saddle during warmer weather, but when the temperature drops and the amount of daylight gets shorter, it’s not as feasible to keep that up.
That doesn’t mean you’re sentenced to a season of riding your indoor trainer in the basement. The off-season is a great time to build your foundation not just with conditioning exercises, but also with cross-training modalities that will keep you rolling strong right into your peak riding season, says Zack Allison, a senior coach with Source Endurance and racer for Team Clif Bar.
Ways to Keep Your Cardio Up During the Winter
Your main goal in the winter is to keep up your cycling efficiency, so you do need to keep cycling—even if that means bingeing the latest Netflix series while riding indoors. “But if you find yourself starting to burn out on the bike or you’re just not having as much fun, there are other cardio workouts that can provide similar benefits to the bike,” says Allison.
Running is, obviously, one of the easiest alternatives, and helps increase bone density—an important benefit for cyclists, as riding alone is very low-impact and can actually lower bone density over time, says Allison. If you’re worried about all the repetitive impact from road running, hit the trailers for an aerobic challenge that’s a little easier on your joints.
When the snow hits, take advantage of it. If running isn’t safe, try hiking or snowshoeing. “These are still very aerobic activities, but with even less impact. When you’re going downhill, you get a solid eccentric motion and overload on your legs, which builds strength and bone density,” says Allison. “You may not feel like you’re getting as many gains aerobically, but the added benefits of stronger muscles (including stabilizing musculature) and higher bone density can leave you with less injuries and more power when you get back on the bike.”
Looking for something that really feels a little different? “Skate skiing uses similar large muscle groups to cycling, which makes it an amazing alternative to getting out on the bike,” says Allison. “It also works your body beyond the sagittal plane, where all cycling movements take place.” It’s important to work those smaller muscles groups that aren’t engaged by the pedal stroke—increasing muscle strength translates to more wattage on the bike, especially in terms of anaerobic power, Allison adds.
The 3x3 Circuit Every Cyclist Should Do After Cardio Workouts
Strength training improves your power output and your efficiency on the bike, so cyclists should hit the gym at least twice a week. But performing the right heart rate-boosting conditioning exercises after a cardio workout can also help build strength, keep your body aligned, and prevent injury.
How to use this list: Start with a run, jog, skate ski, or hike to fire up your aerobic system. Then, follow your cardio workout with three sets of these three exercises with a two-minute rest in between each set.
1. Plank Row
Why you should do it: This is a two-in-one move. Performing rows in a plank requires you to stabilize your core throughout in a way you wouldn’t while standing. “Core work helps cyclists keep the power they’re producing on the bike going from their legs to the pedals instead of wasting it on inefficient core movements,” says Allison.
How to do it: Begin in a high plank position with wrists under shoulders, hands holding the handles of two dumbbells. Keeping a straight back and tight core, draw right dumbbell up to right ribs. Return dumbbell to ground, and repeat on left side. Continue to alternate, performing 10 plank rows on each side.
2. Lateral Side Jump
Why you should do it: Almost all the movements in cycling are based in the sagittal plane—but the muscles that move the body sideways can get neglected and cause problems down the line, like weak hip flexors that lead to your knees not tracking correctly, says Allison. These jumps engage those smaller muscles while also working big movers like your quads and glutes.
How to do it: Start in a standing position with feet close together, toes pointed forward. Squat slightly and push through heels to jump about two feet sideways. Land softly and sink back into a squat, then jump back to the opposite side. Continue alternating for 30 to 60 seconds.
3. Squat Thruster
Why you should do it: “Similar to a burpee, this exercise is an explosive movement that engages your whole core and lower body,” says Allison. Because it uses so many large muscles, doing fast reps demands a ton of oxygen and pushes your anaerobic ability—kind of like VO2 max intervals on the bike. “That translates to more wattage on the bike,” he says.
How to do it: Stand with feet slightly wider than shoulder-width apart. Lower into a squat until thighs are parallel to floor, then place palms on floor and jump feet straight back. Jump feet back up to palms, then drive through heels to return to stand. Repeat for 30-60 seconds.
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