So you've enjoyed your off-season, are fully refreshed and raring to go again. What do you do?
Before talking about what exactly you should be doing on and off the bike at this time of the year I would say that you must ensure that you have had an off-season. What do I mean by this? Personally I have taken 17 CONSECUTIVE days off the bike completely. In between this and my final race I had about 3 weeks of 'just riding'. For me this was going out when I felt like it, usually to meet old cycling friends and 'potter' in the lanes; nothing strenuous or tiring but I still have the time off as well.
This break is really important. If you haven't had one, have one! It's a black and white issue and I'd say that one week is not enough, don't be scared of not riding, everything will come back in time.
My program for the first month is really quite basic since I haven't done any real training for 6 weeks I am keen to ease back into it very slowly. I will focus on remaining healthy and building my body up. My maximum length of ride will be 3 ½ hours and I will be aiming to keep my heart rate down rather than 'get it up'! Only an experienced coach can tell you exactly what to do, but I am sure that most would advise 2-3 recovery days each week; during the next four weeks a recovery day for me will be a day off the bike (during the season I would usually spin my legs for an hour or so on a recovery day). Around this I tend to do what I feel like while sticking to the two rules above.
What about off the bike? Well, as ever, rest and eat well; you should be carrying extra weight to what you would normally carry during the season, it will help you to ward off infection and cope with the longer rides that you will do in the colder weather. I can not say what you should and shouldn't be doing with weights or in the gym but variety is good. When based in England I had a coach who encouraged and monitored a weight training program, however, since moving out to Belgium I have not used weights at all. It's a personal choice. The only 'aids' that I will be using this winter are Powerplate (I have never used one before so I'll tell you all about it after my first 'session'), Powerbreathe and Oxyshot. All these things are very much personal choice and as I've already said, what works for one may not work for another.
Hope I've inspired you to get back on your bikes and begin to 'build'. Any questions send them to me via the forum.
Till next time. Emma
Bikescooby
