Although it’s possible to cycle outdoors in the offseason and in the cooler weather, many opt not to do it. For those who live in cooler climates, cycling is best enjoyed in the peak season. Unfortunately, one of the best ways to be in shape for cycling is to actually go on rides, so many find it difficult to maintain their fitness when they’re not riding.

Fortunately, with the right training, there are some things you can do in the offseason to stay in shape. That way, when you start cycling again, it won’t take you long to get used to being back on your bike. Here are some suggestions:

Incorporate Indoor Cycling

Indoor cycling is a game-changer for offseason training. Still, it doesn’t quite compete with riding on the road. However, you can get close with some tips.

• Focus on intervals: High-Intensity Interval Training (HIIT) is highly effective during the offseason. Alternate short bursts of maximum effort with recovery periods to improve your speed and endurance.
• Sweet spot sessions: Ride at 85-95% of your Functional Threshold Power (FTP) for 20-30 minutes to build stamina without overtraining.
• Experiment with cadence: Practice high-cadence spinning to improve pedal efficiency and leg speed.

 Utilize Strength Training

The offseason is the perfect time to build muscle and address any imbalances. When during the peak season for cycling, it’s harder to devote a lot of time to strength training. It not only improves your power on the bike but also reduces the risk of injury by strengthening supporting muscles. Here are some exercises to focus on, but it also might be a good idea to consult with a trainer:

• Lower body strength: Squats, deadlifts, and step-ups enhance leg power and mimic cycling movements.
• Core stability: Planks, side planks, and stability ball exercises improve posture and reduce fatigue during long rides.
• Upper body strength: Push-ups and pull-ups build strength for better bike handling and overall endurance.

Focus on Recovery and Flexibility

During the regular season, you likely spend a lot of time on rides. By the end of the season, you might have little dings and flexibility issues that developed. Well, the offseason is also about rest and recovery.- it’s a chance to focus on it. Do activities such as these to heal any lingering injuries, improve flexibility, and enhance your range of motion:

• Incorporate yoga or Pilates for flexibility and mental relaxation.
• Use foam rollers and massage to relieve muscle tightness.
• Prioritize quality sleep and maintain a balanced diet to support recovery.

Cross Train for Variety

Cross-training is an excellent way to maintain cardiovascular fitness while reducing the monotony of cycling-specific workouts. It also gives you a chance to try something different. Activities like running, swimming, hiking, or rowing work different muscle groups and improve overall endurance. Here’s some advice for cross training that you can try:

• Choose low-impact activities to reduce the strain on joints.
• Use cross-training as a mental break from cycling while staying active.
• Explore new sports to challenge your coordination and balance.

There are so many ways to stay in shape during the offseason, you probably won’t miss a beat when it’s time to get back out there!