The Off-season

[Vonn Brinkman]

Hi all,

well we are deep into the off-season for road racing now, and I had some questions for you.
I mostly ride on the road, the whole year round from February till October. I do some races and have different times in the year that I peak to increase my performance and really do well at some of my races.

But as soon as October is finished, I stop riding a lot. I do some indoor training, on the rollers, and do some swimming, running, gym work and rugby throughout the winter, but I don't do the rollers more than four times a week.

I wanted to start cyclo-cross, but I am simply to knackered to start. I had a tough year with a lot of crashes and injury, so I couldn't get myself to buy a cyclo-cross bike and start.
Now I am worried I am doing too little cycling. It really is my passion, but sometimes in the off-season I just can't be bothered to get my bike unto the rollers.
I do, however, keep my weight under strict control, never weighing more than 70 kilos (my height is 1,80).
So I wanted to ask you all, how do you spend your off-season, if you are like me mostly a road rider? Do you have any specific training you do, do you train hard or do you let it slip a bit as well?
Any replies would be lovely, I just want to know I'm not the only one being lazy during the winter months
Cheers

 

[Fowsto Cope-E]

I ride all winter at a volume just a little less than in season but much lower intensity. This year, I also started cyclocross racing. However. I am the kind of guy that doesn't get "burned out" too easily. My team tells their riders that they can take two weeks off right at the end of the season but must get back onto the bike and train for the rest of the winter.

 

[markrosen]

You do not mention how old you are & how long you have been racing. After almost 40 years of racing, I can honestly tell you that you need to know your body & if your body is telling you that you need a break, then by all means do it. For some younger riders, a three to four week break may be what is needed. For older riders, like Fowsto Cope-E suggest, after a short break begin training at lower intensity. However, as you mention about a lot of crashes & injury (not sure if this means road rash or broken bones) you need to let your body heal completely before you resume training. As you might have read in “Form & Fitness” postings, this a good time to reflect on your past season and plan for the upcoming one. Be realistic about your goals & be flexible. Good Luck.

 

[hfer07]

Off season is set for "recovery"-and depending how you manage it & the quality of it---you'll notice it throughout the season: Last winter I put a lot of effort to get in sharp shape for a couple races I do in March-the training paid off, but by June I was burnt out and had to skip the remaining races in order to recuperate. as the folks here have already advised-Do some training and remain active but apply low-intensity. Ride outdoors as the weather conditions permit, and introduce another sport to entertain your mind. Good luck.

 

[Michele]

In my first years of racing I was really worried to lose the fitness level and I was getting crazy if I couldnt go out training due to bad weather (rain/snow/etc) but lately I take everything in a more relaxed way and at least until January I take it day by day with a low intensity.

As some other guys mentioned, experience count a lot and in the past 2-3 years I noticed it on myself.

 

[brianf7]

In Oz we dont have a off season summer we have criterum racing 3-4 times a week when its not raining and Winter we have the road season.
So the Off season is summer but we race up to 4 times a week so no time for training.

 

[Polyarmour]

I ride all year around but my work usually imposes periods off the bike. A week here, a week there. It's enough of a break for me.

 

[L'arriviste]

Perhaps others will disagree but below the highest levels I think the off-season is mainly a mental thing.

It can be pretty difficult to get your head into doing the work, especially when you've had an eventful year, the days are short and the weather's crap (in this part of the world, anyway).

In my case, I had been training well until recently when I took a few days off to deal with some personal stuff and now I'm finding it very difficult to rediscover that mental motivation, even though I feel like my body wants to pick it up again.

I think some folks who train all year - with variable intensity but without climbing off altogether - can be afraid of letting go for that reason.

I don't race but I believe anyway in taking a proper break. It's more human, less robotic and marks the year.