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Winter Fitness Questions

post #1 of 22
Thread Starter 
A question for my fellow roadie ski bums.  I'm looking to maintain as much of my biking fitness this winter as possible.  Here are my limitations.

I will be skiing both Sat and Sun all day in bounds with my kids every weekend from early Nov till mid Apr so no weekend rides are possible.  I have a trainer and a power meter and I have the occasional ability to get out during daylight hours for as much as 2 hrs at lunch at least once during the week.  I work a full time fairly intense job and have a 6YO and 4YO at home.  I would guess that I could average 3-4 hours a week on the bike between the trainer and riding outside (more once DST hits in early March).  Any suggestions on what type of workouts I should be doing to maintain as much fitness as I can until I can start building hours again in March?  
post #2 of 22
Quote:
Originally Posted by UGASkiDawg View Post

A question for my fellow roadie ski bums.  I'm looking to maintain as much of my biking fitness this winter as possible.  Here are my limitations.

I will be skiing both Sat and Sun all day in bounds with my kids every weekend from early Nov till mid Apr so no weekend rides are possible.  I have a trainer and a power meter and I have the occasional ability to get out during daylight hours for as much as 2 hrs at lunch at least once during the week.  I work a full time fairly intense job and have a 6YO and 4YO at home.  I would guess that I could average 3-4 hours a week on the bike between the trainer and riding outside (more once DST hits in early March).  Any suggestions on what type of workouts I should be doing to maintain as much fitness as I can until I can start building hours again in March?  

first never label yourself a roadie that just plain uncool even if you happen to ride a road bike alot ;).

daylight; who cares?!
http://www.pricepoint.com/detail/14409-225_NITMB5-2-Accessories-35-Lights/NiteRider-Moab-Li-Ion-LED-HID-Bike-Lights.htm

(if your riding on hte road get yourself a rear blinky as well)

now ride at anytime and anywhere you want with out the miserable trainer.
post #3 of 22
Heh, BWPA's advice is definitely a good start! Watch bonktown and chainlove...I've seen similar lights to the one he linked to going for 50% off or more...worth it when you're talking about a couple hundred bucks!

For maintaining/increasing leg strength and cardio fitness with limited amounts of time, make the most of your training sessions by running interval exercises. These work both indoors and out. Coast for half a mile, sprint for half a mile, coast, sprint, coast sprint, etc., about 8 times. Or do 60 seconds/60 seconds. Or do Tabata protocol (sprint :20/rest :10, repeat 8 times. Hurts like a mo.) 

Make sure that each sprint is ALL OUT. Typically you won't hit your red zone heart rate until your 5th or 6th rep, so don't skimp on doing all 8 reps, either. It'll hurt, but this kind of training will fit your limited schedule nicely, and will actually train you for endurance rides, too. It's been mentioned before on this site, but this article tells you why.

Good luck!
post #4 of 22
Quote:
Originally Posted by reducedfatoreo View Post

Heh, BWPA's advice is definitely a good start! Watch bonktown and chainlove...I've seen similar lights to the one he linked to going for 50% off or more...worth it when you're talking about a couple hundred bucks!

For maintaining/increasing leg strength and cardio fitness with limited amounts of time, make the most of your training sessions by running interval exercises. These work both indoors and out. Coast for half a mile, sprint for half a mile, coast, sprint, coast sprint, etc., about 8 times. Or do 60 seconds/60 seconds. Or do Tabata protocol (sprint :20/rest :10, repeat 8 times. Hurts like a mo.) 

Make sure that each sprint is ALL OUT. Typically you won't hit your red zone heart rate until your 5th or 6th rep, so don't skimp on doing all 8 reps, either. It'll hurt, but this kind of training will fit your limited schedule nicely, and will actually train you for endurance rides, too. It's been mentioned before on this site, but this article tells you why.

Good luck!

dont say similar to fast. thats an HID with 8 hours of run time, there has been nothing like that on Bonktown or Chainlove.com.  That Moab is 50 percent off already. It was originially 600 bucks. As far as I know there is no other stock system that is an HID that last for as long as that light.

HID makes a huge difference despite what some say about the new LED set ups there is no LED that has the throw of an HID yet.
post #5 of 22
Thread Starter 
I'm a roadie and proud of it....and I think Mtn Bikers are dope smoking losers

I have no interest in riding after dark in midwinter at 6000 feet where the temps will be in the low teens....but thanks for the suggestions
post #6 of 22
Quote:
Originally Posted by UGASkiDawg View Post

I'm a roadie and proud of it....and I think Mtn Bikers are dope smoking losers

I have no interest in riding after dark in midwinter at 6000 feet where the temps will be in the low teens....but thanks for the suggestions


well if your MTBed you would expend more energy and mid teens with snow on the ground is actually quite enjoyable.

I thought low land for colorado wasnt that cold in the winter? In SLC I could night ride in usually 30 to 40 degree temps. The burgh is much colder but we night ride here all winter as well.
post #7 of 22
My situation is pretty similar to yours. I don't ski every weekend, so I do try to get out on the mountain bike the weekends I don't ski, provided there's not much snow on the ground. It's too dark when I get home from work during the week to ride, but as much as I hate jogging, I will try to get out once a week. I have a lighted outside track not far from my house, provided there is no ice on it. I have the bike along with a Nordic Track in the basement, but I have a really hard time staying motivated to use it regularly, I would much prefer to be outdoors. One thing I try to do twice a week is a circuit training routine on my Total Gym, where you can move from one exercise to the other fairly quickly. Each workout takes slightly over a hour, depending on how motivated I am. This gives you a good cardio workout combined with some resistance training. But I do feel that this definitely gives me a jump on my buddies when riding season comes around, I really feel that I am stronger than most guys my age coming out of the gate.
Another thing that I might suggest is to look up Ned Overend's site. Being from CO, you have probably heard of Ned, he hails from Durango. He is one of the premiere mountain bikers and cyclists of the last thirty years. I had a chance to watch Ned in action at the Mt Washington Hillclimb about a month ago. At 54 yo, he is still kicking the snot out of pro riders thirty years younger that himself. His website contains a lengthy section of common sense advice as to how he stays fit in the off season. Lots of good stuff there. Well worth reading.
post #8 of 22
Thread Starter 
Quote:
Originally Posted by BushwackerinPA View Post





well if your MTBed you would expend more energy and mid teens with snow on the ground is actually quite enjoyable.

I thought low land for colorado wasnt that cold in the winter? In SLC I could night ride in usually 30 to 40 degree temps. The burgh is much colder but we night ride here all winter as well.
 


It's cold at night...and I don't own a mtn nor am i interested in buying one......I'm a roadie
post #9 of 22
Thread Starter 
Quote:
Originally Posted by Mac View Post

My situation is pretty similar to yours. I don't ski every weekend, so I do try to get out on the mountain bike the weekends I don't ski, provided there's not much snow on the ground. It's too dark when I get home from work during the week to ride, but as much as I hate jogging, I will try to get out once a week. I have a lighted outside track not far from my house, provided there is no ice on it. I have the bike along with a Nordic Track in the basement, but I have a really hard time staying motivated to use it regularly, I would much prefer to be outdoors. One thing I try to do twice a week is a circuit training routine on my Total Gym, where you can move from one exercise to the other fairly quickly. Each workout takes slightly over a hour, depending on how motivated I am. This gives you a good cardio workout combined with some resistance training. But I do feel that this definitely gives me a jump on my buddies when riding season comes around, I really feel that I am stronger than most guys my age coming out of the gate.
Another thing that I might suggest is to look up Ned Overend's site. Being from CO, you have probably heard of Ned, he hails from Durango. He is one of the premiere mountain bikers and cyclists of the last thirty years. I had a chance to watch Ned in action at the Mt Washington Hillclimb about a month ago. At 54 yo, he is still kicking the snot out of pro riders thirty years younger that himself. His website contains a lengthy section of common sense advice as to how he stays fit in the off season. Lots of good stuff there. Well worth reading.
Ned's suggestions are great...thanks for the tip!  I can add in some evening snowshoeing runs with the dog on the weekends to a couple of interval sessions on the trainer and some weight lifting.  If I can get out 2 or 3 times a month during the day between Dec and Mar that should carry me through.  Now I just need to set up a few interval workouts and some good playlists to get through them
post #10 of 22
Quote:
Originally Posted by UGASkiDawg View Post





It's cold at night...and I don't own a mtn nor am i interested in buying one......I'm a roadie
 


that all well in cool but the best roadies spend alot of time MTBing. I dont know if you competive or not with road riding, but have you ever actually tried MTBing? 

I never thought I would like road riding but I tried it and liked it, but to sit there and say I dont like MTBing with actually trying it is alot like a 5 year old who wont eat thier veggies and they never even tried it.
post #11 of 22
Thread Starter 
Quote:
Originally Posted by BushwackerinPA View Post





that all well in cool but the best roadies spend alot of time MTBing. I dont know if you competive or not with road riding, but have you ever actually tried MTBing? 

I never thought I would like road riding but I tried it and liked it, but to sit there and say I dont like MTBing with actually trying it is alot like a 5 year old who wont eat thier veggies and they never even tried it.
 


I not only tried it...I raced for several years in beginner and sport classes....gave it up for road biking which for me is much more fun.  Sold my mtn bike and I'd buy another road bike before I buy another mtn bike,  I don't have time in my life for things I don't find all that much fun.  If I want to get out on the trails...I'd rather be hiking with my wife and girls.

Don't want to get in an argument.......but..... about how much time the "best roadies" spend Mtn biking.... .it ain't much (relatively)..... and the best mtn bikers spend a lot more time on road bikes than the best roadies spend on mtn bikes.

Be that as it may.......to each their own....I have no interest in mtn biking at this time.
post #12 of 22
I'm with you on this.... I started as a roadie then did years of mtb from the early 80's till I had had enough by around 1990-92. I much prefer road biking on rural backroads both paved and dirt. I've been seeing a lot more folks on road bikes the last few years....if the trend continues I just may go back on the trails once they are empty again

Quote:
Originally Posted by UGASkiDawg View Post





I not only tried it...I raced for several years in beginner and sport classes....gave it up for road biking which for me is much more fun.  Sold my mtn bike and I'd buy another road bike before I buy another mtn bike,  I don't have time in my life for things I don't find all that much fun.  If I want to get out on the trails...I'd rather be hiking with my wife and girls.

Don't want to get in an argument.......but..... about how much time the "best roadies" spend Mtn biking.... .it ain't much (relatively)..... and the best mtn bikers spend a lot more time on road bikes than the best roadies spend on mtn bikes.

Be that as it may.......to each their own....I have no interest in mtn biking at this time.
 
post #13 of 22
 I'm not a roadie and don't know much about fitness, but telemark skiing works my legs and lungs a lot harder than biking does. Maybe you could find time for some of that.
post #14 of 22
Thread Starter 
Quote:
Originally Posted by telerod15 View Post

 I'm not a roadie and don't know much about fitness, but telemark skiing works my legs and lungs a lot harder than biking does. Maybe you could find time for some of that.

Only if you are skinning uphill otherwise you are doing one of them wrong

I've got 6Yo and 4 YO to ski with so I won't doing any (well not much anyway) skinning.
post #15 of 22
I once saw a Dad with one child riding a Trail-a-bike and with a second child in a trailer behind the Trail-a-bike.

That looked like a good work-out.

Michael
post #16 of 22
Quote:
Originally Posted by BushwackerinPA View Post




dont say similar to fast. thats an HID with 8 hours of run time, there has been nothing like that on Bonktown or Chainlove.com.  That Moab is 50 percent off already. It was originially 600 bucks. As far as I know there is no other stock system that is an HID that last for as long as that light.

HID makes a huge difference despite what some say about the new LED set ups there is no LED that has the throw of an HID yet.

 

There's a NiteRider HID Enduro on chainlove now for $186. Maybe not as good as the Moab, but you say that HID is way better than LED, at least here's one for pretty cheap.
post #17 of 22
 good find reducedfatoreo. I missed it myself. The niterider enduro is the same bulb as the MOAB so its the same brightness. Just the battery life isnt as good. Really good light though.
post #18 of 22
One thing both my coach and Friel talk about is the necessity of cross-training in the off-season.  They think you need a break from the bike. Nordic skiing, snowshoeing, etc. are quite good. 

My winter (non-skiing) training is going to primarily focus on strength training.  I'm looking to improve my power to weight ratio, so that the BTC next year (which has steeper climbing than this year) will be quicker and easier.

Mike
post #19 of 22
Quote:
Originally Posted by UGASkiDawg View Post




Only if you are skinning uphill otherwise you are doing one of them wrong

I've got 6Yo and 4 YO to ski with so I won't doing any (well not much anyway) skinning.
 

Are you sure? I am a bit of a slacker on the bike. Telemark is really hard for me, but I'm a geezer. If skinning is harder than making tele turns, ouch, I was hoping that would be the easy part of BC freeheeling.

Freeheel for skiing with 4 and 6 year old sounds like a no brainer to me. You can kneel down to fasten a binding or boot buckle, wipe a runny nose or just to talk to your kid face to face. Skiing in fixed heel gear with small children is awkward.

No training benefits from telemark skiing? I think you're wrong.
post #20 of 22
 Oops, sorry, got off on my rant. Telemark does work the quads, skiing with children, not so much.  I have trouble getting up out of a chair the day after my first day of skiing each year. When I ski with my 10yr old niece, I don't get exercised.
post #21 of 22
Quote:
Originally Posted by UGASkiDawg View Post

I'm a roadie and proud of it....and I think Mtn Bikers are dope smoking losers

Some of use smoke but your attitude makes you the dope. Mountain biking is WAY more fun than road biking, and more difficult. If you only had the ability to ride technical terrain, you would understand. Riding Gooseberry Mesa is as fun as a deep powder day and I've been skiing for 36 years.
 
post #22 of 22
Quote:
Originally Posted by telerod15 View Post

 Oops, sorry, got off on my rant. Telemark does work the quads, skiing with children, not so much.  I have trouble getting up out of a chair the day after my first day of skiing each year. When I ski with my 10yr old niece, I don't get exercised.

 

We need to get you on some tele snowblades.
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