Off-Season Road Bike Training – What Do You Do?

Snow Bikes - Off Season TrainingOn the northern part of the world, it is cold and rainy right now. Typically, cold and rain are not a good mix when it comes to road biking and if you are even a little bit farther north…ice, snow and other winter conditions virtually keep you inside all winter…much less worrying about getting on your road bike. During the off-season, it is a crucial time to keep the legs moving to get ready for that first ride out once the weather cooperates. As you are itching to get out and ride and trying to prevent your very expensive bike from becoming a spider condo in the garage, what are your options to keep the flow going through the winter months so you can rip the legs off your friends on that first group ride?

Here are some things to consider as you look for ways to keep your endurance and power up during the off-season.

Stationary Trainer

Stationary Bike Trainer - Off Season Training

I don’t think I know a single rider that has fond memories of a stationary trainer, but the bottom line is that they work. This boring, monotonous spinning on a fixture that does not move keeps your legs moving during the off months and prevents that first ride back blow up. There are things you can do to keep this activity a little bit more bearable like music and movies, but the bottom line is that you need the spin time. With multiple options out there, you can find a great deal on a trainer. If you want a really good deal, hit up your buddy that bought one, road it twice and never used it again. The used stationary trainer market is filled with barely used merchandise that you can pick up for cheap.

Pros for the Stationary Trainer
  • You are spinning on your own bike.
  • Good leg exercise.
  • Affordable option.
Cons for the Stationary Trainer
  • Extremely boring.
  • Takes a lot of self discipline to keep the training going.
  • No upper body workout unless you mix in weights.

Inside Rollers

InsideRide.com - E-Motion Rollers for Road Bikers

This one has really caught my attention as of late. With these stationary rollers (like the E-Motion that you can find at insideride.com), you are actually riding your bike inside. Set your bike on the rollers, start pedaling and start imagining the road in front of you as you are not connected to anything that is stationary. The appeal for me with the rollers is that they keep your attention because you are actually riding your bike. All you really have to do is put a fan in front of you with a movie of the road ahead…and…with a little imagination…you are out there from the comfort of your home!

Pros of the Inside Rollers
  • Keeps your attention as you actually ride your bike.
  • Great core and upper body workout.
  • As close as you can get to riding outside.
Cons of the Inside Rollers
  • High cost of entry.
  • A little bit of a learning curve.

Working Out At The Gym

Working Out At The Gym - Road Biking Training

One of the most common ways to keep your strength going during the off season (and the on season) is to actually get up and go to a gym. Most gyms have spin bikes you can use with SPD pedals and a good, core workout program will help you regardless of riding ability. The key is finding a good system and schedule that compliments your riding.

Pros of Working Out at the Gym
  • Great public spin bikes.
  • Low cost per month.
  • Strengths muscles that compliment riding.
Cons of Working Out at the Gym
  • Monthly fee.
  • Have to leave your house.
  • Most gym memberships go unused.

Cross Training

Cross Training - Trail Running

When you can’t get on the bike, sometimes it is better to engage in an activity that you like that is possible during the off-season months. You can still trail run, ski and do other outside activities that keep the endurance and metabolism flowing throughout the off-season when you are off the road bike.

Pros to Cross Training
  • You get to be outside doing something you actually like.
  • Complete body workout in most cases.
  • Comparable cost to riding your bike.
Cons to Cross Training
  • Some bike riders ride bikes because their body can not handle running.
  • High cost of entry into some sports if you are new.
  • Still susceptible to weather conditions.

What do you do in the off-season to stay in riding shape?

Snow bikes image by sickmouthy

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