The prepared cyclist: Off-season training
by: Ernest Capararo
Posted on: Tuesday, January 8th, 2008 at 12:09 am by: Ernest Capararo
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My father was notorious in the neighborhood for cycling year round, no matter the weather and road conditions. In icy, snowy Michigan, this is something of a feat. For the average cyclist, this may not be a practical way to stay in shape during the off-season.
To keep your cycling muscles tight for spring, there are a number of exercises that you can do anywhere, anytime, with no equipment required. Consider the following:
Gorilla jumps
Used by college and Olympic oarsmen, this exercise is just as effective for cyclists’ quadriceps. Begin by standing on your toes with your arms stretched over your head. Slowly lower yourself smoothly down to a tight, flat-footed squat, bringing your arms down around your legs. This controlled descent should take at least fifteen seconds, more for a better burn. From the bottom, explode into the jump, propelling yourself quickly upward and raising your arms as you do (this increases the work your legs must do). Land in the original position and repeat.
Wall sits
Also good for high-power cycling quads, this exercise requires only a wall. Plant your feet at shoulder width apart, about the length of your upper leg from the wall. Lower yourself to a sitting position, placing your back against the wall. Adjust yourself as necessary so your legs make nearly 90 degree angles at floor, knee, and waist. Don’t let your knees sag below 90 degrees, lest you strain them. Hold that position for a minute, or five minutes once you’ve built up to it.
Toe raises
This exercise lets you mimic the effort your calves make while cycling. Stand upright, with your arms down at your sides. Slowly raise yourself up onto your toes, hold, and slowly lower yourself back down again. Keep repeating. You cannot move your arms for balance; the calves must do that work as well. If you need more intensity, pick up something hefty, a chair, a box, your child, and hold it steady as you do these.
Leg extensions
Do something for your gluteus maximi while you’re at it. You need them for cycling, too. On your hands and knees, draw one leg up to your chest, and then slowly extend it out to full length and up a little. Do not point your toe. Bring it back in and repeat. Slower motion provides a better burn.
Other cycling exercises that have very minimal requirements:
Uphill running
Even if you can’t handle cycling in the snow and cold, you might be able to run or jog in it, with a lower wind-chill and less need for aerodynamics, you can dress and stay warm, plus you generate more heat while pumping the arms. Running is great for endurance conditioning, of course, but if you have hills available, running uphill is great training for cycling, and even emulates the motion somewhat. (Conversely, cycling is also a great way to train for running up hills.) You work your calves and quads on your trip up the hill, and the longer and steeper, the better.
Jump-rope
Obviously, all you need is the rope itself. You can use a variety of styles while jumping, but for the most part, you’ll be working those calves. You’ve also got great intensity and endurance training potential here. This can be done outside, in the garage or the basement.
