Staying Fit Off-Season

How does one stay fit for cycling in the off-season? OK – in (Napa) California, there is no “off-season.” Most years it doesn’t rain too much, nor does it get too cold. I’ve lived in places where most people don’t go outside, much less cycle, between October and May because there is usually snow on the ground and it’s so cold you have to use a hair dryer to thaw the locks on your car. I’ve ridden in those conditions – mainly because I could, and probably because I thought I could prove something to myself – what that was; I’m not quite sure. Now that I’m much older and hopefully somewhat wiser, I don’t have to prove to myself that I can ride in nasty weather. I still do at times, though, just because I want to, and this year has given me plenty of opportunities.

So if I don’t feel like riding in the cold or rain, what do I do/use? And do I cross-train at all? These are the varied ways I stay fit all winter (and year) long.

Running. I never used to like running. At least not as an activity on its own. Sure I ran. I’ve been an athlete for as long as I can remember. My sports mostly involved short sprints, though. Basketball, volleyball, and softball were what I played. Basketball was my favorite except for all the suicide sprints done over the years! Flash forward to three years ago when I started this journey back to me. I thought I should try running. Ha, ha! I could barely make it a quarter of a mile without stopping to walk. Now I run 3.5 to 5 miles every time out, and I have even run 10 and 15 miles to date! My most enjoyable jaunts are those I do with my buds from St. John’s Lutheran on Saturday mornings. We all go at our own pace, and everyone is supportive of each other. And they’ve made running downright fun!

Indoor spinning. I think riding my stationary bike has helped me ride stronger outdoors. I generally do short HIIT (high-intensity interval training) sessions when indoors. I have a trusty old Schwinn that I’ve used for years. It’s comfortable to me. It tracks just the basic things like time, pace, and distance. And it offers good levels of resistance.  Once I get back outside, I notice my cadence is faster, and I’m quicker on the hills.

Elliptical. I don’t often use this machine, but when I get bored with the exercise bike, it’s nice to be able to change it up a bit. I used it more last year after I injured my knee while running and it was extremely helpful in letting me continue to exercise while not putting undue stress on the joint.

Gym/Therapy Balls. How could I not use these? I ask my patients to exercise with them, so shouldn’t I do the same? You can do some great core strengthening and balance training. Add a 10-20 pound medicine ball, and you’ve got a fantastic workout.

Body Blade. This is a device created by a physical therapist back in the early 90’s. We had some in the clinic, and I have had one at home ever since. It uses vibration and inertia to produce rapid contractions. For just a few minutes a day, it translates into great toning and core stabilization.

Edge Suspension Trainer. I have used my suspension trainer extensively. I love doing functional exercises using your body as weight versus non-functional weight machines.  And as you’ve probably noticed by now, I really believe in core stability, and the suspension trainer simultaneously develops that, along with strength, and flexibility.

Free weights. I still use free weights for basic strengthening.  I use an adjustable system, though. We have a PowerBlock dumbbell set which adjusts from 5 to 45 pounds on each dumbbell. Plenty for me!

Stairs. There is a stairwell not too far from my office at work, and I have taken to running the stairs every few hours during the day. Not too long ago, I could hardly walk up the three flights (56 steps) without being totally out of breath. Now I routinely run up/down ten times before I quit.

There you have it. My winter routine. I can’t wait for the days to be longer, the sun to be out and the roads to be dry. That first century of the year is calling my name. Soon. Very soon! Ride on!