Cross traininghelps maintain our sense of balance, muscle strength, hand to eye coordination, and improved range of motion. Although there are sport specific, physiologic training benefits that are only gained from being on the cycle itself, your overall cycling performance will benefit from a psychological cross training break - a break from the stress of meeting regular training deadlines as well as a break to give your body time to rebuild and rest the muscles, joints, and ligaments that are repeatedly stressed by your regular season training routine.

It's not unusual for competitive athletes to experience a psychological low spot or burn out in their performance after a hard season of training and riding, so many coaches encourage an off season break as part of a balanced training program. But all serious cyclists are, in their hearts, competitive creatures (even if it's only with themselves and their Personal Records) so having off season alternatives to just lying around meet their basic need for regular exercise. And when it's time to get back into the spring training routine, remember to start easy for a week or two as you come back up to speed.

Consider the following:

OCTOBER:
Weights - this is the month to transition from the cycling season to weights. Don't worry about the amount of weight you are using. Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.

Stationary bike - fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Keep cadence above 90 and heart rate at 80-90% max. Cool down for 15 minutes. Three times a week.

X-training sport - important to prevent boredom and staleness. Swimming, x-country skiing, whatever. Don't forget to take a day or two off just as you did during the regular cycling season.

NOVEMBER/DECEMBER
Weights - now that you are into the routine, it is the time to begin to build muscle mass. 3 days a week. 8 to 12 reps for 2 to 3 sets, 3 times a week.

Stationary bike - endurance. Moderate cadence of 85-95 with heart rate at 75% max. 15 minute warm up, 12 minute set, 3 minute rest with easy spinning. Cool down for 15 minutes. Three times a week.

X-training sport - important to prevent boredom and staleness. Swimming, x-country skiing, whatever.

JANUARY/FEBRUARY
Weight - time to increase strength. 6 to 10 reps in 3 or 4 sets, 3 times a week. Go fast in the lifting phase (explosive power) to prepare for the demands of cycling.

Stationary bike - speed work. 10 all out sprints of 20 seconds in highest gear and fastest cadence you can manage. Easy spinning for 5 minutes between sprints. Cool down for 15 minutes. Three times a week.

X-training sport - important to prevent boredom and staleness. Swimming, x-country skiing, whatever.

MARCH
Time to prepare for endurance on the bike again. Lighter weights (maybe 75% of the weight used in Jan/Feb), more reps (12 to 15, 1 to 2 sets). And only twice a week with the balance of the time back on the bike again.