If you are anything like me you have a list of cycling and fitness related goals you are going to accomplish during the off season so that you can hit the ground running (or rolling as the case may be) with something to show for the frigid months you spent off the bike, or at least off the open road. I am always excited about my off-season to do list in November, then the holidays come, then I get caught up in other things after New Years and then it’s spring and the list gets pushed to the side only to be recycled the following fall.
The reality is Spring is still a few weeks away (boooooooo), so there is plenty of time to check something off the list! Here are some ideas for things you can do to make the most out of the remainder of the cold, dark winter:
Strengthen your core – In just a couple minutes a day you can make a big difference in your power and comfort on the bike. It can be as simple as getting down on the floor and holding a plank (push-up position) for however long you can and then trying to build on it.
Improve your flexibility – Let’s be honest, cycling is not a natural position for your body to be in. Keeping your muscles and joints limber will help keep you comfortable and reduce your chances of getting injured significantly. Just like with core work, even a few minutes a day of yoga or stretching can make a difference.
Get to know your bike – Sign up for a bike maintenance class (many bike shops and clubs offer them), or do something as simple as cleaning your drive train, or learn to fix a flat.
Find cycling buddies – search online for local cycling groups or ask your local bike shop if they have a weekly group ride. There are groups and rides out there for all levels of cyclists, and you are much more likely to get out on the road if you are meeting people. Identify a few groups that seem interesting to you and pick a ride or two to join them on in the spring. Add them to your calendar now.
Improve one thing about your nutrition – It does not have to be giving something up! I will never give up coffee or chocolate, but when I challenge myself to eat at least four serving of fruits and veggies a day or to drink 64oz of water a day I automatically eat less sweets and drink less coffee without feeling deprived.
Set goals – set three cycling goals for 2018! What do you want to do in the spring, summer and fall? The key word is want. Make is fun! The tree goals don’t need to be related (i.e. fast, faster, fastest) it can be bike commuting more, a century and a biking vacation. Schedule them in. Set a plan to achieve them!
