Here are a few reminders to help you through the off season.

We all work very hard to improve our aerobic performance during the season by racing and riding harder & longer.  As we enter into the second week or October cyclo cross racing is in full swing, the Low key hill Climb events have began, and there’s still many group and organized rides we can ride like a race.

Take the time to review your 2012 season goals. How’d you do? Start thinking about the 2013 season and what goals you want to achieve. Think of them as specific ideas or objectives. Also, make them process, time line and outcome oriented. If you need a 2013 goals sheet let me know.

You may be off the bike during this time of the year, just remain active. Most likely you won’t be off the bike completely for more than two weeks. Again, feel free to do other non cycling activities such as; ski, swim, run, or row. Don’t worry about losing some aerobic fitness. In fact, work on the peripheral areas that will contribute to your aerobic fitness for the main race season. Get in the gym (or home gym) and hire a trainer to help improve strength and stability. A good gym plan will take 6 to 12 weeks.

Use your rollers, gym cycling equipment or a trainer this off season. The day light will be getting less and less and in if you don’t want to ride in the dark with lights this is your only option.  Getting in regular fixed gear sessions at the Velodrome would be beneficial to an athletes’ development as well. MTB ridding is really fun to do at this time of year and can be done in almost any weather conditions.

When you do go ridding this off season, focus on being energy efficient on the bike. More specifically, sitting on your bike and pedaling with all your muscles engaging at the right point of your pedal stroke.  Think about how to be a little more aero by keeping a bend at your elbow or knees in close to the top tube. Improving technical skills will go a long way to improving performance. Breaking old inefficient energy darning habits can take a great deal of time.

Lastly, enjoy the holidays, but watch out for that second helping on your plate. Any high calorie desserts need to be consumed in moderation. Alcohol beverages are high in calorie and should be treated like desserts. We all want to come into the 2013 season as close as possible to our fighting weight. Remember the Pen Velo Training camp is January 15^th.

-Clark Natwick