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Six Winter Workouts That May
Keep You Sane!
It may be freezing outside this time
of the year, but the cold weather this still no excuse to let yourself get
out of riding shape. The winter months with its freezing temps, snowy trails
and icy pitfalls can deter even the most passionate mountain biker from
braving these elements.
It becomes extremely difficult to
maintain a cycling routine during the winter and attempting to wait the 3 or
4 months before getting back out to ride is a killer to say the least. Many
days feel like an eternity as you wait for those spring-like conditions to
appear; but once they do, you feel like you have lost what you gained the
prior year.
The best way to maintain you riding
stamina and technique is to ride your bike! However winter riding is not for
everyone and even if you were able to brave the elements, you would not ride
as hard as you would during the warmer seasons. With that said, here are a
few winter workout suggestions that may keep you sane and ready to get back
into the saddle!
Skiing or Snowboarding:
Hitting the mountains for some skiing
or snowboarding excitement is a great off-season workout to keep you in
shape. The frequency of these trips can be a factor, but hitting the slopes
even once a month is still better then doing nothing at all.
The level of your intensity will play
a dynamic part in maintaining your physical strength and cardio capacity.
Regardless, downhill skiing/snowboarding will provide you a great workout
but feel free to mix it up with some x-country skiing (for example). This
will maintain and or increase your cardio capacity making it that much
easier to begin pedaling once again.
In addition, skiing and snowboarding
will help maintain and enhance you riding skills since balance is an
important factor in these activities. Add-in strengthening your legs and
core, you have a win-win winter activity that will keep you ready for your
first season’s bike ride!
Indoor Mountain Biking:
Do some research and find an indoor
mountain bike or BMX park that you can visit a few times per week. Places
like Rye Airfield (Rye, NH) offer plenty of technical challenges to maintain
and enhance your riding skills while giving you a cardio workout as
well…just ride the bowl at Rye Airfield for 5 minutes!
Many mountain bikers tend to stay away
from such locations because most mountain bikes are not designed for such
indoor parks. Well, many all-mountain bikes can be outfitted to make an
indoor park visit worthwhile. Ideally you should consider purchasing a park
specific bike but you should not be discouraged from trying a park at least
once to see if it works for you.
If you want to ride, have fun and
improve your skill set, the benefits of riding an indoor park far out ways
the cost to purchase a park specific bike.
Cardio & Strength Training Routines:
If you’re not an outdoor person for
the winter months and feel an indoor bike park is not your cup of tea, you
always have the gym. Developing a 12-16 week workout routine that
encompasses some free weights and cardio related classes will go a very long
way. This will keep both your physical strength and maintaining your cardio
capacity making it easier to pedal the trails and smoke your riding buddies.
The unfortunate down side for us
mountain bikers is no related technical riding challenges as found in skiing
or indoor park activities. You can perform a number of balance routines and
work specific muscle groups, making you overall stronger for your ride. If
this is a program you may consider, we suggest speaking to a qualified
fitness-trainer and explain your performance goals for the upcoming biking
season.
Spinning Classes:
Spinning classes are just what they
say they are, you get on a stationary bicycle and spin a weighted flywheel
with the option to change the resistance. This sounds boring but does have
its benefits keeping you in peak cardio form providing you put in the
effort.
Spin classes can be intense and tons
of fun with the right instructor leading the class. The type of music,
changing rhythm and drill sergeant tactics of the instructor play an
important factor to getting the most from this workout (in our opinion). You
can keep-off or shed those unwanted pounds while increasing your cardio
capacity.
Spinning together with your riding
friends will also increase the fun factor of this workout while adding a
level of competition for who will be the fastest ride when the season
starts!
Social Group Activities:
Social group activities are an
excellent way to help maintain you’re riding stamina and overall strength.
Group dance, martial arts and team sports are just a few examples to
consider for winter activities. Any activity that promotes full body motion
and keeps your heart-rate up will keep you in good condition for that first
ride.
Group dance classes are a great way to
burn some unwanted pounds and give your body an overall workout. It will not
necessarily better your riding skills, but at least keep you in form for
pedaling.
Martial Art routines are a great way
to add flexibility, dexterity and build confidence. These attributes become
useful when mountain biking and will most likely further your riding skills
during the following season.
Playing team sports will be extremely
beneficial for off-season training. Pick-up games of basketball, hockey even
tennis will all work the body and mind keep you fit and ready to get right
back on the bike and pedal for hours on that first ride.
Hit the Trails:
Hit the trails your generally ride
without the bike. Walking and or running your favorite trails are an
excellent way to identify new technical challenges while giving yourself an
excellent work-out. If the cold does not bother you, but riding on snow with
the bike is questionable, then use your two legs and get out there.
Posted By: Diesel
Date: 02/01/2010 |
