Autumn is my favorite time of year to ride…the days are cooler, the trees start to change colors, and football is starting back, which means four hours every Sunday with very little traffic (and thus wonderful riding). But the absolute best part, at least to me, is that the fitness is actually there to really enjoy the riding.
Along with that fitness, however, comes the little voice in our heads telling us that we should begin to make sure we're hitting the weights again regularly each week to help capitalize on our riding strengths and begin to build a foundation for an even better season next year.
The voice is absolutely right.
We should.
Yet very few riders will actually listen to that voice, opting instead to either just ride until they're too tired and burned out from a long season of riding, or wait until the weather turns and they're forced to hit the weight room.
I can't say I blame them, because I too did the very same things for quite a few years, until I experienced the huge leap forward in my climbing, sprinting, and riding capabilities by hitting the weights earlier in the year. The difference is exponential.
The riders that I coach who have listened and started their strength training in September have never looked back.
It really is just that much darn better.
But there needs to be a method to it; otherwise we may find ourselves too sore or too tired to really enjoy the fall riding. Here are a few tips to help us get started on faster recovery, a stronger and more resilient body, and far better abilities for next year.
The first step back into strength training should be body-weight oriented, focusing on basic movement patterns, breathing, and dynamic mobility.
The first two to four weeks should essentially be unwinding the adaptations our bodies have made to ride long hours and do big efforts on the bike. We'll be simultaneously preparing the muscles, joints, tendons, and ligaments for the upcoming rigors of strength training. Check out the video below on the the importance of not jumping right into heavy strength training.
Do not sacrifice sleep for strength training.
Sleep is where a lot of repair, adaptation, and recovery happen, and it is absolutely necessary, especially at the end of a long season of riding.
Our strength training at this point in the year only needs to be 20-30 minutes long to ease our bodies into the flow of strength training. These sessions can be done immediately off the bike or as standalone sessions at the end of the day, as they should be more relaxing and calming than strenuous.
Just start.
Perhaps the biggest obstacle I’ve seen every fall is thinking that you need to have a huge chunk of time, and that you need to do an entire workoutl every time…
This is far from the reality and is stealing precious time from you and your future fitness.
Tissue adaptation and changes take time, and need regular stimulus.
Habits need to be built.
Just start.
If you get just one breathing exercise in, great! Over the next two weeks, aim to be consistent with that and then look to add one more exercise. Rinse and repeat every two weeks until you've created the habit of regular strength training 2-3 days a week (more than that isn't necessary).
If you aren't sure where to start or would like a proven program to follow, I'm here to help. I work alongside any cycling coach's riding program and can help you dial in your specific needs. Together we'll build a program that suits your needs as well as your available time. Email me at brodie@HumanVortexTraining.com, and we'll set up a call to get you going to set the stage for your best BaseCamp (and year) ever.
Ride strong!
At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.
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