Wednesday, December 30, 2009

Winter Training

So it's official. It's winter. Snow on the ground turns to ice, black ice, and other hazards, such as gravel, or salt, pose great dangers to those of us who still like to train in the great outdoors, even at these low temperatures.

So how do you stay in shape? Get on the trainer 2 hours a day? spin classes? weight train? What is the key to starting next season stronger than this one?

The answer:
A little bit of everything.

The winter can be a great time to take some time to work on keeping yourself as well rounded as possible, and spend time with your family and loved ones.

Starting back at the gym can prove to be very challenging, especially when looking to keep yourself injury free, and build to a stronger you. Some things to remember when starting back to weight training:

1. Your muscles are capable of lifting more weight than you should, especially the first few times you start back to lifting.

It's important to remember, that you shouldn't be crawling out of the gym, or "feel your muscles working" the first few times you lift. Your muscles are capable of moving a lot of weight, but your connective tissues may not be up to par.
Ensure that you are taking your first 2-4 sessions back, to work with lighter weights, that are at most MODERATELY challenging, and focus on proper form, and technique. Taking the time to ensure that you are properly executing your exercises, and utilizing proper lifting technique, will not only help you build a strong foundation, and reduce your risk for injury, but it will also allow you to determine if you have any muscular imbalances, or, if any of your smaller "supporting" muscles, need to be addressed prior to moving onto heavier, or more challenging weights.

2. Save the long trainer sessions, for when you can really get a lot out of them.

There is nothing more mentally draining, than riding on a trainer for 3 hours, in a basement, in front of a tv, with 2 fans on, and your iPod blasting, for 5 days a week, for 2-3 months. It is very rare that I prescribe any trainer workout longer than 2 hours, for any of my athletes.

You need to remember, that on the trainer, you do not have stop lights, downhills, or another rider to draft off. This means that on a trainer, you're CONSTANTLY working. Because of this, remember the 20% rule: whatever your ride would be outside, subtract 20% from the total ride time. So if you usually have a 2 hour training ride that you do outside, this ride will now be 1 hour, 35 minutes on the trainer.

How do you do this, if you have steady states, or other prolonged intervals? Talk to your coach, as it depends on your level of development, and what exactly your training regimen is building you to.

3. Spinning classes: are they worth it?

No. And Yes. If you don't own a trainer, and are not comfortable riding outdoors when it's cold, spinning classes can be a great way to keep moving, as opposed to waiting to have a sunny warm-ish day for you to go out, hammer, and feel good.

Unfortunately, Endurance sports you need to build up your training volume, and stay consistent. This means that if during the summer you ride 12 hours a week, that during the winter, you should be looking ar riding about 6-9 hours a week, with a little more intensity, and much more focus. This will help ensure that you will still be progressing, as opposed to seeing a drop off in capabilities, and having to build back for the next season by "racing back into shape" or absolutely turning yourself inside out for a month or two.

4. The most important thing of all

Core strength, and addressing your weaknesses.

Winter is a GREAT, if not the PERFECt time to increase your core strength, and to address your weaknesses. Because of the weather in the northeast, one's ride time will become limited, leaving more time to focus on what will help keep you riding injury-free for years to come.

I am hoping to be able to put up a basic core routine on the blog here, pictures and all, in the coming weeks. But you should look into hiring a personal trainer, strength coach, or cycling coach, to at least give you a solid core routine, and point out your weaknesses, and imbalances so that you can use all this "free time" to help you continue your quest to get more out of your time on the bike.

Stay warm, and ALWAYS Train Smarter, Not Harder!

Wednesday, December 2, 2009

2009 Pittsburgh Dirty Dozen Race Report!

HVT Athlete, and University of Pittsburgh Cycling Team Member Bob Stumpf takes 5th overall!!
HVT Athlete, and University of Pittsburgh Cycling Team Member Andrew Seitz takes 5th on Pittsburgh's Famous Sycamore Street!