Shape Up, Or Ship Out

by Janet Miller

    Ever noticed that just when you’re in the best riding shape you’ve been in all year-- climbing like a champ, descending faster than a speeding bullet, and your balance & coordination are right on--- it snows! And it always happens on the day you and 3 friends had the big ride planned.  You jump out of bed, take your first look outside, stopping to rub your eyes a couple of times—is that SNOW? No way, impossible, can’t be. You think that maybe, just maybe, it’ll burn away by noon and the ride will still be on. You call your friends, but they say, “no way, give it up for today, maybe tomorrow, ok?”

     Definitely not what you wanted to hear! So you decide to show them—you are going to ride today, if only to the bagel shop & back! You rummage through all your gear looking for those insulated tights, your warmest jersey, socks and whatever else looks good for a “snow ride”. You jump on your bike and start the big 2-mile ride. Wow. Is it cold!  God forbid, but could this be the end of the riding season?  “Now what am I going to do?”  Well, you could move to San Diego or Florida and continue to ride all year, but there’s just one little problemo with that idea—dinero. So, instead of moving to a warmer climate, here are a few suggestions on how to stay fit even when the elements keep you from riding outside.

More Fun if you're Fit - p. Monique Beeley

First, try a wind trainer, a gizmo that is used by removing the front wheel attaching the bike to the trainer by the front fork. Now you can sit in front of the TV or crank on some snappy tunes and go for a ride. This can get a little boring, but it will do the trick.

  Another method to stay “bike ready” all winter is spinning class. Most gyms or health clubs now offer a variety of classes from beginner to hard core. It’s the closest thing to a group ride and you never have to wait for anyone.  The duration may range from the standard 45 minutes to 2 hours. Try to do 2-3 shorter ones and maybe one long class per week. Do not, I repeat, do not spin every day!

  Now is also a good time to put a little muscle back on those legs. Basic exercises like squats, dead lifts, step-ups, leg curls, and a variety of lunges should do the trick. Squats, with a bar across your shoulders, really works the legs, low back, and core—all of which are very important for strong biking. To do a proper squat, stand with a bar across the back of your shoulders, making sure it is not on your lower cervical vertebra.  Draw in your abs and sit back. Keeping the weight on your heels, stop when your thighs are almost parallel to the floor. Come back up to standing and repeat for10-15 repetitions.

For step-ups, you will need a bench about 15 inches tall. Grab a couple of dumbbells and stand close to the step.  Again, draw your abs in and step up onto the bench with your right leg and then your left, keeping your hips underneath you. Then step down, right leg and then left. Repeat for 10-15 times and then switch to leading with the left leg. A variety of lunges; forward, back, diagonal, and lateral will work the legs in all different planes, toning and strengthening all the leg muscles. Leg curls and dead lifts are great for the hamstrings. A leg curl machine in a gym will usually have a picture and a bit of instruction for you to follow. Make sure you keep the hips pressed down on the pad when you curl your feet toward your butt.  If you can’t, lessen the weight.

  As you get closer to the riding season, add some plyometric exercises to your training. Things like double leg jumps onto a platform.  Or, single leg jumps onto a platform and scissor jumps on the floor. To do a double leg jump, find something sturdy that is about 12 inches high. Stand close to it, squat down and explode up onto the platform, landing softly. Step down and repeat. As you get better, find a higher platform. Single leg jumps are done the same way but using only one leg at a time. To do a scissor jump, start in a staggered stance, lower down, explode up and switch legs in midair, landing with the opposite leg forward. Repeat for as many as you can with good form.

  Other things to focus on might be some quality stretching, maybe a yoga class, and keeping your cardiovascular system in shape. Cross-country skiing, snowshoeing and especially skate skiing will do the trick nicely.  If you feel unsure of yourself, you might want to invest in a lesson or two with a qualified instructor or a fitness trainer who can show you the exercises and make sure you are doing them properly.

  So get up and get out of that bagel shop—you’ve got lots of work to do over the winter. And in the summer I’ll look for your strong, buff bod on the trails (just don’t pass me on Spiro!)