I admit it. I’m a fair-weather cyclist. Every year I promise myself that I will continue to ride through the winter, rain or shine. And every year I look out the window at the near-freezing drizzle, and it’s so warm inside, and I could always just hit the gym, and…you get the point. My bike ends up hanging in the garage collecting dust until the sun is shining more reliably and the temperature is what I consider … reasonable.
So when springtime arrives I’m not often in prime cycling condition. To get back up to speed I consulted with some of the best in the business: Erik Moen, a Seattle-area cycling coach who has practiced sports physical therapy for more than 13 years; and Craig Undem, Dean of Cycle University and a professional cycling coach since 1996.
Unfortunately, neither seemed to think my program of sporadically going to the local gym was going to cut it. Both prescribed a combination of cardiovascular activity and cycling-specific strength training.
“Stair climbing is great for cyclists,” says Undem. “If you just run all winter you won’t have the strength you need when it comes to pushing the gears – that’s why stair climbing is so great.”
Moen recommends Nordic skiing as an ideal winter/early spring activity for cyclists who hang up their bikes in the offseason.
“Nordic skiing is a good leg and back exercise and provides good aerobic exercise,” says Moen. “The nice thing is that you’re using your upper body as well. Physiologically, the most highly trained aerobic athletes are typically your Nordic skiers.”
When you are at the gym, focus on strength moves that will benefit you when you get back on the bike. Moen recommends working on hamstrings, gluteus muscles and quadriceps by doing leg presses and mini-squats. He also emphasizes the importance of back strength for cyclists. “Back strength, back strength, back strength,” Moen says, noting that those muscles are what hold your body up at a 35- to 45-degree angle. “Your back is the base from where you push off and create torque through the pedals. In order for you to transfer power to the pedals you need a stable base of support, and you need back strength to do that,” he says.
What about spin classes? Spin sessions can vary in effectiveness by instructor and by how motivated you are to really challenge yourself, according to Undem. He recommends looking for an instructor with a strong cycling background. Cycle U offers year-round indoor cycling classes in West Seattle on Fauntleroy Way and in north Seattle on Sandpoint Way.
The classes are taught by professional coaches and you use your own bike (though rentals are available) on a wind trainer.
Moen concurs that using a wind trainer indoors (if you just can’t brave the elements outside) is a good solution.
“Wind trainers allow you to work on basic pedaling skills, like single leg pedals and high cadence pedaling,” says Moen. To beat boredom, ride while watching your favorite sitcom, and be sure to have a specific goal in mind when you get started. If you just pedal mindlessly, you won’t reap the benefits of working out on a wind trainer.
Flexibility is important too, both say, especially through the legs, hips and lower back. Cyclists should maintain a stretching routine year-round to avoid injury. Besides pre- and post-ride stretching, try a yoga class if you find you have a hard time sticking to stretching on your own.
Of course, the best way to get in shape for cycling is to bite the bullet and hop on your bike.
“I tell everyone to pick a ride they can do right from their house – I call it a ‘bread and butter’ ride,” says Undem. “It doesn’t have to be long; it can be a 5- or 10-mile loop. Start by doing that twice a week, and then add miles or repeat the loop until you’ve built up endurance.”
Moen agrees that to maintain good cycling fitness, you have to keep cycling.
“To get in shape for cycling, you really have to ride your bike a little bit,” says Moen. “It doesn’t have to be a ton, but it’s very helpful to do a little.”
Take a class
Seattle’s Cycle University has a full schedule of classes for those new to cycling or experienced cyclists looking to take the next step — er, rotation? Group classes, private lessons and coaching are available. Go to www.CycleU.com for more information.
Cascade Bicycle Club offers low-cost and free classes covering all things bike-related, from maintenance to commuting. See a schedule at www.cbcef.org/classes-bike.html.
Oregon’s Bicycle Transportation Alliance offers commuter clinics and other educational opportunities. Visit www.bta4bikes.org/resources/commuter.php for details.
Portland’s Community Cycling Center holds classes on maintenance, repair and urban cycling and has weekend drop-in clinics April through September. Visit www.communitycyclingcenter.org or call (503) 288-8864 for more information.
|
