As the sun sets on 2023 and the leaves turn a golden brown, it’s natural to think about a new year and new challenges and how to plan your off season cycling training. It maybe “I’ll shed weight, build power and work on my climbing”. However, what with family and work life, a drop in daylight temperatures and the inevitable colds and sometimes worse, invariably derail your best laid plans. Thank fully we have you covered with a’ How to Plan Your Off-Season Cycling Training’ which will help you maintain your fitness, build your strength, and sharpen your skills.

An effective off season cycling training plan is crucial for cyclists of all levels, as it allows you to recover from the previous season, address your weaknesses, and prepare for the upcoming challenges. However, off season training doesn’t mean you have to stop riding your bike or lose all your hard-earned gains. On the contrary, off season training can help you boost your endurance, power, and speed on the bike, as well as your cycling technique and confidence.

In this article, we will show you how to plan your off-season cycling training that will take your cycling to the next level. We will cover the following topics:

1. How to assess your goals and fitness level before starting your off season training plan
2. How to maintain your aerobic fitness and avoid losing too much fitness during the off season
3. How to improve your strength, power, and speed on the bike with strength training exercises and workouts
4. How to develop your cycling skills and technique with drills and practice sessions
5. How to balance your training with recovery and rest to prevent overtraining and burnout

By the end of this article, you will have a clear and comprehensive off season cycling training plan that you can follow and customize according to your needs and preferences. You will also learn some valuable tips and tricks that will make your off season training more effective and enjoyable. So, let’s get started!

Key Takeaways

1. Planning an effective off season training is crucial for cyclists of all levels, as it allows them to recover from the previous season, address their weaknesses, and prepare for the upcoming challenges.
2. Off season training should include four main components: aerobic fitness, strength training, cycling skills, and recovery and rest.
3. The training should be planned, monitored, and adjusted according to the goals, fitness level, and feedback of each cyclist.
4. The off season training should be enjoyable, fun, and rewarding, as well as effective, efficient, and safe.

How to Assess Your Goals and Fitness Level Before You Start on Planning Your Off Season Training Plan

Before you start your off season training plan, you need to have a clear idea of what you want to achieve and where you are currently at. This will help you set realistic and specific goals, as well as measure your progress and adjust your plan accordingly.

To assess your goals and fitness level, you can use the following steps:

1. Review your previous season and identify your strengths and weaknesses. Think about what went well and what didn’t, what you enjoyed and what you struggled with, what you achieved and what you missed.
2. Set your goals for the next season and break them down into smaller and more manageable objectives. Think about what you want to accomplish and why, how you will measure your success, and when you will achieve your goals. Make sure your goals are SMART, meaning they are Specific, Measurable, Achievable, Relevant, and Time-bound.
3. Test your current fitness level and establish your baseline. You can use various tests to measure your aerobic fitness, anaerobic fitness, strength, power, and speed on the bike. For example, you can use a 20-minute FTP test to measure your functional threshold power, a 5-minute VO2 max test to measure your maximal oxygen uptake, or a 1-minute sprint test to measure your peak power output. You can also use a body composition test to measure your body fat percentage, muscle mass, and weight. If FTP tests fill you with dread, then checkout Trainerroad or Xert or maybe the Breakaway app, where they can analyse your ride data and using some special magic, calculate your FTP with no testing!
4. Compare your current fitness level with your goals and determine your training zones and intensity. Based on your test results, you can calculate your training zones and intensity for different types of workouts. For example, you can use your FTP to calculate your power zones, your heart rate to calculate your heart rate zones, or your perceived exertion to calculate your RPE zones. You can also use online calculators or apps to help you with this step such as those already mentioned.

How to Maintain Your Aerobic Fitness and Avoid Losing Too Much Fitness During the Off Season

One of the main challenges of planning your off season training is to maintain your aerobic fitness and avoid losing too much fitness during the off season. Aerobic fitness is the ability of your body to use oxygen to produce energy for sustained periods of time. It is essential for cycling performance, as it determines your endurance, stamina, and efficiency on the bike.

However, aerobic fitness is also the first thing to decline when you reduce your training volume and intensity during the off season. Research shows that you can lose up to 10% of your VO2 max (a measure of aerobic fitness) after just two weeks of inactivity, and up to 20% after four weeks.

This means that you will have to work harder and longer to regain your fitness when you resume your normal training. Therefore, it is important to maintain your aerobic fitness and avoid losing too much fitness during the off season.

Here are some tips on how to do that:

1. Keep riding your bike at least once or twice a week, but reduce your volume and intensity by 50% to 70%. Aim for rides that last between 60 and 90 minutes, and keep your heart rate or power within zone 2 or 3 (60% to 80% of your FTP or max heart rate). This will help you maintain your aerobic base and prevent deconditioning.
2. Mix up your rides with different types of terrain, routes, and bikes. For example, you can ride on flat roads, hills, or trails, or switch between your road bike, mountain bike, or gravel bike. This will help you keep your rides fun and interesting, as well as challenge your body in different ways.
3. Incorporate some high-intensity intervals into your rides once or twice a week, but keep them short and sweet. For example, you can do 4 to 6 intervals of 30 seconds at 90% to 100% of your FTP or max heart rate, with 2 minutes of recovery between each interval. This will help you maintain your anaerobic fitness and power, as well as boost your metabolism and fat burning.
4. Cross-train with other aerobic activities that you enjoy and that complement your cycling. For example, you can run, swim, hike, ski, or row. This will help you work different muscles and joints, improve your cardiovascular health, and prevent boredom and burnout.

How to Improve Your Strength, Power, and Speed on the Bike with Strength Training Exercises and Workouts

Another key aspect of off season training is to improve your strength, power, and speed. Strength training is the use of resistance to induce muscular contraction, which builds the strength, size, and endurance of the muscles. Strength training can benefit cyclists in many ways, such as:

1. Increasing your force production and power output on the bike, which translates into faster and more explosive sprints, climbs, and accelerations
2. Improving your muscular endurance and fatigue resistance, which allows you to sustain higher intensities and longer durations on the bike
3. Enhancing your cycling posture and stability, which improves your aerodynamics, efficiency, and comfort on the bike
4. Reducing your risk of injury and overuse, which protects your joints, tendons, ligaments, and bones from the repetitive stress of cycling
5. Developing your core strength and balance, which supports your spine, pelvis, and hips, and enables you to transfer more power to the pedals

Improve your strength, power, and speed on the bike with strength training exercises and workouts during the off season.

• Perform strength training exercises and workouts at least twice a week, but not more than four times a week. Aim for sessions that last between 30 and 60 minutes, and allow at least 48 hours of recovery between each session. This will help you optimize your strength gains and avoid overtraining.
• Focus on compound exercises that work multiple muscle groups and mimic the movements of cycling. For example, you can do squats, lunges, deadlifts, step-ups, push-ups, pull-ups, planks, and bridges. These exercises will help you build functional strength and power that you can apply on the bike.
• Use a variety of resistance types and levels to challenge your muscles and stimulate growth. For example, you can use your own body weight, dumbbells, kettlebells, resistance bands, or machines. You can also adjust the weight, reps, sets, tempo, and rest periods to suit your goals and fitness level.
• Progress your strength training exercises and workouts gradually and systematically. Start with a lower weight, higher reps, and longer rest periods, and then increase the weight, lower the reps, and shorten the rest periods as you get stronger and more confident. You can also vary your exercises and workouts every few weeks to prevent plateaus and boredom.
• Supplement your strength training exercises and workouts with plyometric exercises and sprints. Plyometric exercises are explosive movements that involve jumping, hopping, or bounding. Sprints are short bursts of speed that last between 5 and 30 seconds. These exercises will help you improve your neuromuscular coordination, reaction time, and fast-twitch muscle fibers, which are essential for – improving your strength, power, and speed on the bike with plyometric exercises and sprints. These exercises will help you improve your neuromuscular coordination, reaction time, and fast-twitch muscle fibers, which are essential for cycling performance. For example, you can do box jumps, burpees, skipping, or sprint intervals on the bike or on the ground.

How to Develop Your Cycling Skills and Technique with Drills and Practice Sessions

Another important aspect of off season training is to develop your cycling skills and technique with drills and practice sessions. Cycling skills and technique are the abilities and methods that you use to control and maneuver your bike in various situations and conditions. Cycling skills and technique can affect your cycling performance, safety, and enjoyment, as they determine your:

1. Handling and cornering skills, which enable you to steer, brake, lean, and balance your bike smoothly and confidently
2. Climbing and descending skills, which enable you to adjust your cadence, gear, position, and effort on uphill and downhill sections
3. Group riding skills, which enable you to ride safely and efficiently with other cyclists, communicate effectively, and follow the etiquette and rules of the road
4. Bike maintenance skills, which enable you to keep your bike in good working order, fix minor issues, and prevent major problems

To develop your cycling skills and technique you will need to do drills and practice sessions during the off season.

• Dedicate some time and attention to your cycling skills and technique during your rides. For example, you can practice your handling and cornering skills on a quiet road or a parking lot, your climbing and descending skills on a hilly route, or your group riding skills on a group ride. You can also watch videos or read articles on how to improve your cycling skills and technique, and try to apply the tips and advice on your rides.
• Perform specific drills and exercises that target your cycling skills and technique. For example, you can do one-leg pedaling, high-cadence spinning, low-cadence grinding, or single-speed riding to improve your pedaling efficiency and smoothness. You can also do slaloms, figure-eights, or tight turns to improve your handling and cornering skills. You can also do hill repeats, tempo rides, or intervals to improve your climbing and descending skills.
• Use feedback and coaching to improve your cycling skills and technique. For example, you can use a mirror, a camera, or a friend to observe and analyze your cycling skills and technique, and identify your strengths and weaknesses. You can also use a coach, a trainer, or a mentor to guide and instruct you on how to improve your cycling skills and technique, and provide you with constructive criticism and encouragement.

How to Balance Your Training with Recovery and Rest to Prevent Overtraining and Burnout

The final and perhaps the most overlooked aspect of how you plan your off season training is to balance your training with recovery and rest to prevent overtraining and burnout. Recovery and rest are the processes of allowing your body and mind to heal, repair, and adapt to the stress and stimulus of training. Recovery and rest are essential for cycling performance, health, and well-being, as they:

1. Restore your energy levels and replenish your glycogen stores, which fuel your muscles and brain
2. Repair your muscle fibers and tissues, which grow stronger and more resilient
3. Reduce your inflammation and soreness, which improve your mobility and comfort
4. Regulate your hormones and immune system, which support your metabolism and immunity
5. Refresh your mood and motivation, which enhance your enjoyment and satisfaction

However, recovery and rest are often neglected or ignored by cyclists, especially during the off season, when they feel the pressure to train harder and longer to improve their fitness and skills. This can lead to overtraining and burnout, which are the opposite of recovery and rest. Overtraining and burnout are the conditions of chronic fatigue, poor performance, and reduced health and well-being, caused by excessive and prolonged training without adequate recovery and rest. Overtraining and burnout can have serious and lasting consequences, such as:

• Decreased performance and progress, which result in frustration and disappointment
• Increased risk of injury and illness, which require more time and resources to heal and recover
• Diminished enthusiasm and passion, which lead to boredom and dissatisfaction
• Impaired mental and emotional health, which affect your confidence, self-esteem, and happiness

Balance your training with recovery and rest to prevent overtraining and burnout during the off season:

• Plan your training and recovery cycles carefully and strategically. For example, you can follow a periodized training plan that varies your volume, intensity, and frequency of training over different periods of time, such as weeks, months, or seasons. You can also schedule regular recovery weeks or days, where you reduce your training load by 50% to 70%, or take a complete break from training.
• Listen to your body and mind and adjust your training and recovery accordingly. For example, you can use objective indicators, such as your heart rate, power, or speed, to monitor your training intensity and effort. You can also use subjective indicators, such as your mood, motivation, or fatigue, to monitor your recovery status and readiness. You can also use tools like a training diary, a rating of perceived exertion (RPE) scale, or a recovery questionnaire, to track and evaluate your training and recovery.
• Incorporate active and passive recovery methods into your routine. For example, you can use active recovery methods, such as low-intensity cycling, stretching, yoga, or massage, to enhance your blood flow, flexibility, and relaxation. You can also use passive recovery methods, such as sleep, nutrition, hydration, or meditation, to optimize your rest, recovery, and regeneration.
• Enjoy your off season and have fun with your cycling and other activities. For example, you can use your off season as an opportunity to explore new places, try new things, or meet new people. You can also use your off season as a chance to reconnect with your family, friends, or hobbies. You can also use your off season as a time to appreciate your achievements, celebrate your successes, and reward yourself for your hard work.

FAQs

Q: How long should the off season last?

A: The length of the off season depends on several factors, such as the duration and intensity of the previous season, the goals and schedule of the next season, and the personal preferences and circumstances of each cyclist. Generally, the off season lasts between 4 and 12 weeks, with an average of 8 weeks.

Q: How much should I reduce my training volume and intensity during the off season?

A: The reduction of training volume and intensity during the off season depends on the current fitness level and the desired fitness level of each cyclist. Generally, the training volume and intensity should be reduced by 50% to 70% during the off season, with a gradual and systematic increase as the next season approaches.

Q: What are some common mistakes to avoid during the off season?

A: Some common mistakes to avoid during the off season are:

• Stopping or skipping training completely, which can lead to a significant loss of fitness and motivation
• Training too hard or too long, which can lead to overtraining and burnout
• Neglecting or ignoring recovery and rest, which can lead to fatigue and injury
• Forgetting or losing sight of the goals and purpose of the off season, which can lead to boredom and dissatisfaction

Q: What are some benefits of cross-training during the off season?

A: Cross-training is the practice of engaging in other forms of physical activity besides cycling, such as running, swimming, hiking, skiing, or rowing. Cross-training can benefit cyclists in many ways during the off season, such as:

• Improving your cardiovascular fitness and endurance by working different muscles and energy systems
• Reducing your risk of injury and overuse by avoiding the repetitive stress of cycling
• Enhancing your mental health and motivation by adding variety and fun to your routine
• Developing your core strength and balance by challenging your stability and coordination

Q: How can I prevent weight gain during the off season?

A: Weight gain is a common concern for cyclists during the off season, as they tend to reduce their training volume and intensity, but not their calorie intake. Weight gain can affect your cycling performance, health, and confidence, so it is important to prevent it during the off season. Here are some tips on how to do that:

• Monitor your calorie intake and expenditure by using a food diary, a calorie calculator, or a fitness tracker. Aim for a balanced and nutritious diet that meets your energy and recovery needs, but avoid overeating or indulging in junk food.
• Maintain your physical activity by following your off season training plan, cross-training, or doing other recreational activities. Aim for at least 150 minutes of moderate to vigorous exercise per week, or more if you have a higher calorie intake.
• Manage your stress and sleep by using relaxation techniques, meditation, or yoga. Stress and sleep deprivation can affect your appetite, metabolism, and hormone levels, which can lead to weight gain. Aim for at least 7 to 9 hours of quality sleep per night, and avoid caffeine, alcohol, or screens before bed.

Q: How can I stay motivated during the off season?

A: Motivation is a key factor for cycling performance, as it drives you to train hard, overcome challenges, and achieve your goals. However, motivation can also fluctuate and decline during the off season, as you may feel bored, tired, or discouraged by the lack of structure, feedback, or results. Here are some tips on how to stay motivated during the off season:

• Remind yourself of your goals and purpose by writing them down, visualizing them, or sharing them with others. Think about why you started cycling, what you want to accomplish, and how you will feel when you succeed.
• Reward yourself for your efforts and achievements by treating yourself to something you enjoy, such as a massage, a movie, or a new bike accessory. Celebrate your progress and milestones, no matter how big or small, and acknowledge your hard work and dedication.
• Join a cycling community or group by finding a local club, team, or online platform that suits your interests, level, and style. Connect with other cyclists who share your passion, goals, and challenges, and support each other along the way.
• Book yourself a cycling tour to test your new found fitness, for some inspiration visit our tours page here at Port Velo

Conclusion

Off season training is a vital part of cycling, as it allows you to recover, improve, and prepare for the next season. By following the tips and suggestions in this article, you can create and follow the ultimate off season cycling training plan that will help you maintain your aerobic fitness, improve your strength, power, and speed, develop your cycling skills and technique, and balance your training with recovery and rest. You will also learn how to avoid common mistakes, prevent weight gain, and stay motivated during the off season. By doing so, you will not only train like a pro cyclist, but also enjoy your cycling more and achieve your goals faster. We hope you found this article helpful and informative. If you have any questions or feedback, please let us know. Happy cycling and keep on exploring!