The Cycling Off Season: How to Plan Your Time to Get Faster (Ask a Cycling Coach 234)

TL;DR

Add weight training to training plan; take a break of 2-4 weeks, followed by low intensity workouts to maintain aerobic base.

Transcript

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Key Insights

• 🏋️ Integrating weight training into cycling training provides additional strength and helps improve overall performance.
• 🍳 Taking breaks from cycling is important for recovery, but the length of the break should be based on individual training load and readiness to return to training.
• 🙂 Maintaining aerobic base is crucial during breaks, and light aerobic workouts every couple of weeks can help prevent significant loss of fitness.
• 👶 Focus on goals and finding new challenges in cycling can help regain motivation after taking time off.
• 💦 Strength training workouts for cyclists can be shorter in duration and still provide benefits.
• 🤩 Consistency is key when incorporating weight training into cycling training plans.
• 🥳 Balancing hard and easy days is important to prevent overtraining and counterproductive signaling in the body.

Questions & Answers

Q: How long should I add weight training to my training plan in December and January?

Plan on incorporating weight training for the entire month of December and January, as it makes no sense to add it for a short period and neglect the benefits it provides.

Q: How long should a break be in cycling?

The length of a break should be relative to your training load, with shorter breaks for those on low volume plans and longer breaks for those carrying heavy training loads.

Q: What should I do if my motivation doesn't return after taking time off?

If your motivation doesn't return after taking time off, it may be necessary to shift focus and set new goals related to cycling to regain motivation and enthusiasm.

Q: Should I choose a training plan that allows for strength training or integrate it into my existing plan?

Instead of choosing a plan specifically built around strength training, it is more effective to integrate strength training into your existing plan, especially on low intensity workout days.

Summary & Key Takeaways

• To incorporate weight training into a training plan, make it a consistent part of your routine rather than adding it for a short period.

• The length of a break should be relative to your training load, with lighter loads requiring shorter breaks and heavy loads requiring longer breaks.

• Maintaining aerobic base is crucial during breaks, as it takes a long time to build and can easily be lost without consistent training.