Snow, Ice, and Biking go together about as good as oil and water. With the impending start of winter just right around the corner, we have a few suggestions of winter workouts for cyclists that you can do while waiting on your next bike tour with Escape Adventures.
Is the lack of daylight in winter hurting your training time? If so, cross-training with running—on the road or the trail—might be the best way to get a big fitness boost in a short amount of time.
Want to address physical imbalances while calming your mind? Try yoga. The ancient practice can help increase flexibility (key for cyclists that spend hours hunched in the saddle) and improve focus.
If you’re already a regular runner, step up the intensity by taking a Parkour class, in which athletes run across and over obstacles instead of around. A full-body workout with a running slant, Parkour is not for the faint of heart. Parkour teaches us how to approach obstacles and fly over them.
Strength training is particularly important for cyclists, because we spend so much time in the same forward, flexed position. Plus, working the muscles you don’t normally use while pedaling helps your knees, neck, and back stay healthy.
A strong core is key to preventing fatigue and staying comfortable in the saddle on long rides. If you want to combine the zen of yoga with the intensity of strength training, sign up for a Pilates class, which balances flexibility training with a workout that will set your core on fire—think sloooow movements and holding challenging yoga poses for longer than you thought possible.
Some cyclists need to take time off from exercise completely to feel rested. If that’s you, consider focusing on a meditation practice instead. There are camps, clinics, and classes to help you learn how to do it, plus plenty of guided meditations online. And while you might not think of meditation as a traditional cross-training activity, consider this: Meditation is about learning to focus on one specific thing—something that would certainly help on a trail or when climbing a huge hill.
Cross-country skiing (or XC skiing) can be a fun, crazy-hard way to exercise when the white stuff flies. It strengthens legs and provides one killer cardio workout—plus, it’s much more fun than riding the trainer!
If you’re loath to give up riding but are bored to death of the trainer, see if there are any indoor velodromes in your area. No matter your discipline—MTB, cyclocross, or road—time on the track will help increase your leg speed and improve sprint performance.
Hit Up a Bike Park
Even if you’re a roadie, practicing your jumping and shredding at an indoor bike park can be a beneficial workout. After being in the park, when you’re riding down the road and a pothole pops up out of nowhere, you can now jump it with confidence with the skills you learned.
All of these are great winter workouts for cyclists. And if you really just need to go on a winter bike tour, Escape Adventures DOES still offer some tours in Arizona over the winter months. Check them out HERE