Where should I go to find out more for off-season training for the cyclist?

Athletes naturally want to stay in shape during the off-season. Cyclists, especially those who live in states like Wisconsin where biking may not be a year-round option, can still stay fit and enjoy off-season training.

You’ve done your race season, your event season, the peak cycling season is ending and you want to improve. The whole point of off-season training is to get better for next season, get stronger, and have greater endurance.

There are lots of training programs on the web, so you can choose one that best suits your individual needs and goals. Here are the core things to look for when choosing an off-season training program:

Steer clear of any program that doesn’t include what’s commonly called a “foundation” or “transition” phase, which usually lasts about four weeks at the end of a cycling season. This phase is designed to help your body recover from all the stressors during the cycling season.

The program should include interval cycling – but not at the volume you did during the warmer months. We’re talking about shorter high-intensity training. Interval training has been proven to keep up and even build your fitness during colder months.

You also want a structured program with clear goals for each phase. Usually there are three phases: the transition, then strength training (going heavier into weight training but with fewer repetitions), and the third phase is to build muscular endurance - also building in some power sessions to prepare yourself to return to the bike as the new season approaches.

Then you move into cycling outside again. Although there are lots of places in the United States you can cycle year-round, it’s so important to build in a periodized training session. The body reacts better if you mix it up with training throughout the year.

Here are some off-season training programs you can explore (search off-season training):

Trainingpeaks.com

Breakingmuscle.com

If you’re more of a recreational rider and want to be stronger and ride more comfortably next season, you may not need to get super technical. Go to bicycling.com and search their off-season training resources.

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