How to Stay in Shape During the Off-Season

Here are three great ways to maintain cycling fitness during the off-season:

The Bicycle Trainer
You can probably find a used trainer on Craigslist for $50. People buy them and of course, don't use them. Get the bike on the trainer Increase resistance, do intervals, get your heart rate way up, try to simulate your favorite ride or climb. When there isn't a hill in front of you, it's going to be harder to get motivated. Be creative. Imagine the overweight guy who owned you on a climb last spring. Don't let it happen again.

The Stationary Bike
It may feel different than your road bike on the trainer, but proper training on a stationary bike can effectively work the quads, hamstrings and calves. Set the "hill climb" program on the bike’s computer and do at least 45 minutes of high-level cardio riding. Don't just go through the motions. It is imperative that you ride hard. When the resistance changes, don't wimp out, just stand up and crank it out as you would on the road on a late spring evening. Get your adrenaline flowing and your heart racing. Try a variety of interval workouts similar to those found in your favorite spinning class or simulate your favorite endurance ride. Just don’t use the fact you’re on a stationary bike to pedal without a purpose. Remember, off-season maintenance guarantees a much smoother transition into springtime cycling.

The Winter Ride
It may be chilly, but it's not a nuclear wasteland out there. Pick a nice sunny, dry afternoon; and suit up for some winter cycling. You don't need all of the expensive cold weather cycling gear. The shoe covers and tights are the most important items. Make sure to wear a winter hat under your helmet, put on warm, unrestrictive gloves and a winter coat. Now hit the road! There's nothing like breathing in crisp, cold winter air as the snow banks fly by.

The cycling doesn't have to stop in the winter. Remember — staying on your bike means staying in shape. Put your bike on a trainer and pedal, go to the gym and hop on a stationary bike or take in a spinning class, and finally, whenever you can, put on those winter gloves and hit the road on a brisk, sunny day. Be creative, keep motivated and stay committed. You're going to love the first group ride when you pull away from your buddy who thought racquetball would keep him in shape for cycling.