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Just a random musing as we move into Feb but the winter drags on - what would be of most benefit to your riding speed and talents, more time on the bike or gym work? I'm talking real world setting, not hypothetical infinite laps of Whistler.
For me, right now, I think sessions of weights and running are/will do more good than investing in lights and plugging round the local singletrack. Reason being, when it comes to the weekend and I'm riding bigger tracks at e.g. the golfie, I start OK and am technically decent enough to ride it, but 3 minutes in I'm flagging and making silly mistakes. Riding big tracks midweek isn't feasible for me, so I reckon being in better condition physically is more beneficial than local tame trails in the dark.
But what about you, agree, disagree? Btw, coming at this from an enduro/trail perspective but other disciplines welcome!
Squats. & spinning classes
Depends what you mean by 'flagging' if its upper body struggling then hit the gym, if you're breathing out you're arse man up and get some base miles in
A fair mixture of both. Upper body / core strength is essential for long efforts in the saddle. But time on the bike is also very much needed. 2 good sessions in the gym with a mixture of upper / lower / core work along with a couple of good rides a week will see you right.
Depends on how serious you want to get with performance - Running and weights sound good, but more as supporting activities to the main order of business which is high intensity interval training. TrainerRoad [a turbo training app] has a gravity program and it's all VO2 max, short high power interval stuff - some hard workouts. So if you're thinking about properly improving this is what you do.
This is one of the more intense sessions [kern] - some pain getting dished out above the rim [horizontal yellow line is your threshold power, interval blocks of 2, 2.5, 3, 2.5, and 2 mins]:
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If that sounds a bit OTT and you're more focussed on having fun but being fit with it then running / weights sounds fine and then get fit on the bike in the spring.
Garry, that makes me sick just thinking about it 🙂 The pain and horror 🙂
I'm open to being corrected, but I'm not convinced 'base miles' as I understand them are the best option for the time poor. Given the inherent efficiency of cycling vs running, I see the latter as a more effective way of pushing cardio hard in a short timeframe; seems to be backed up by Strava calories burned and my physical state after a fast 10km! Granted, base miles target cycling specific muscles so that is an advantage.
Garry, I think I'm more in the fun camp than such a structured program, but thanks for highlighting an option. Seems quite cardio heavy though, assume it is supplemented with strength training?
If I had the time, then it would be base miles like ^^ above said.
But I don't. So I'm focusing on strength training, hour long blasts of my local trails on flat pedals to focus on technique a couple of times a week, and keeping an eye on my weight.
Looking doubtful that I'll get any meaningful ride time in this summer either though. Oh well, in 16 years I'll have as much time as I want to do it.
I'm doing squats, deadlifts, bench press and rows, cycling to work, XC skiing. It's fantastic and I'm really enjoying a break from the bike (slogging in mud at night , trainer road which I did last year and will no doubt go back too for a 6 week program around mid march ) and I'm really looking forward to spring.
Base training doesn't have to mean long steady distance. Indeed it probably shouldn't unless you are riding full time (15+ hrs a week)
http://biketechreview.com/performance/supply/47-base-a-new-definition
For me consistency would be the biggest catalyst at the moment - I don;t seem to be able to get my body clock/ head and body on level pegging ATM.