Why you should keep pedaling all year long.
It's been a great year - you bought a new bike or dusted off your old one and got out riding. Perhaps when you started riding this year it was a challenge to lap Stoney or ride to the end on the trail and back; but, by the end of the summer you were strong! You improved your cardio fitness, built muscle and had a great time outside. What happened? The beautiful leaves fell off the trees and it turned cold. The change in weather may have stopped most of us from riding our bike outside but don't let all your hard work go to waste. Don't let all the fitness strides you made this year disappear in the course of a long Michigan winter. Keep pedaling!
As the saying goes – Use it or lose it!
I won't pretend to be an expert on VO2 max and muscle function; however, studies have proven that you can lose 35% of your muscle strength and 18% of your aerobic endurance within a 2 month break from your fitness routine. Once more, it takes approximately 6 weeks of training to simply regain your previous fitness level. In fact, some studies have the aerobic fitness loss shooting up to 25% depending on the individual's personal baseline fitness level.
Don't let this happen to you – Stay active all year long.
You can keep your hard-earned aerobic endurance and cycle specific muscles strong all year long in many different ways. Simply choose one of the following options:
Purchase an Indoor Bike Trainer and set-up and area in your home to ride your bike. This is a convenient and cost effective option.Â
CycleOps has several models of bike trainers starting at $160.00. They allow you to attach your own bike by the rear axle and pedal indoors with progressive resistance simulating outdoor riding conditions.Â
Vision Quest Coaching offers a series of Training DVD's that will guide you through a progressive 8-week training program, each concentrating on specific goals such as; Speed, Strength, Power, Climb, or Ride 101.Â
If you don't follow a DVD program, develop your own workout routine that includes; a warm-up and cool down period, train with intervals by mixing up the speed and resistance periods to build both endurance and leg strength, use a heart-rate strap or Power Meter to monitor your training and help you to train efficiently, take days off to rest so you don't burn out, use a fan to stay cool and be sure to hydrate.
Invest in a Professional Spin Bike.
Life Fitness and Waters Fitness both make quality spin bikes that allows you to cycle indoors. They are smooth and quiet and allow you to adjust your riding position for a comfortable effective workout. The pedaling resistance is adjusted by a lever or dial. The cost of a quality bike starts at $1199.Â
As with the Bike Trainers, you will need to follow a DVD program or develop your own workout routine.Â
Invest in an Exercise Bike. It may be an upright riding bike or a recumbent style. Exercise bikes offer many pre-programmed fitness workouts to choose from to simplify your training process or you can create and save your own personalized workouts.
Life Fitness has many models that are convenient, quiet and smooth starting at $1399.00. Some offer 3rd party fitness apps and a website to track your fitness progress and goals. Â
Vision Fitness has many models as well. Their cost effective option starts at $599.00
Attend American Cycle & Fitness's Indoor Cycling Classes. These classes are held two days a week at several locations and are led by Professional Cycling experts. You simply bring your own bike and cycle trainer. The class is motivating and designed to progressively ramp up your fitness through the winter. As an added benefit, all proceeds of the $150.00 donation goes toward charity.
Join a local gym that has Indoor Cycling. Joining a club can provide the instruction and motivation you may need to keep pedaling through the winter.
Ultimately, the way you choose to keep pedaling this winter doesn't matter, it's the commitment you make to it that makes all the difference. Just remember, when spring comes and you get the bike out for its maiden voyage in 2014 you'll be glad you put the time and effort into maintaining or improving your fitness level this winter.
Article: How Much Down Time is Too Much: The Concept of Detraining
URL:Â http://blog.trainingpeaks.com//posts/2012/11/30/how-much-down-time-is-too-much-the-concept-of-detraining.html
Article: Revive Your Workout. Woman's Health Special. May; 2011.
URL:Â http://www.womenshealthmag.com/fitness/revive-your-workoutÂ
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