Spring is just around the corner and athletes everywhere are starting to think about key races to do well at and secondary races to use for training and motivation. Lower priority races are commonly used earlier in the season, but these races can also be used throughout the year for training and more. Which races are you considering for 2013? Some of our favorite Colorado races include:
- The Koppenberg
- The Rocky Mountain Endurance Series (RME series)
- Leadville Trail 100 Mountain bike race
- Ride the Rockies
- Triple Bypass
- Breckenridge 100/68/32
All races provide experience, training benefits, and as a stage to assess your form. So, targeting a handful of races throughout the year to use as a learning experience, in addition to training, is a good idea. But to properly prepare for the cycling season, athletes need to roll out their pre season training plan to reach their full capacity. Do you want to get faster in 2013? Here’s how!
- Build Your Base – Base training is fundamental to any cyclist’s training plan. Base training improves cardiovascular systems and helps you become a more efficient rider. When we say base miles, we’re talking steady mileage of low-intensity rides with low-heart-rate. We’re also talking about having the right base clothing to keep you out for longer rides in cooler temps.
- Build Your Core – Recent studies indicate that cycling mechanics are affected by core stability. Core exercises can be done at home on a yoga mat or at a gym. Certain types of yoga offer good core training as well. Regardless of where or how you do it, building core workouts into your pre season training will provide lasting benefits well into the season.
- Build Balance – A balanced pre season program should contain resistance training (core) as well as time for other cross training aerobic sports such as swimming or x-country skiing. Along with it’s cardiovascular benefits, cross training helps maintain balance skills, muscle strength, hand to eye coordination, and improved range of motion.
- Build Your Bike – Last but not least, get your bike in order. If you are thinking about purchasing a new bike, now is the time. 2013 models are rolling out for both road bikes and mountain bikes. If a new bike isn’t in your future, figure out which bike components need replacing and get your order in before everybody else.
Pre season planning and training paves the way for a long, healthy, and enjoyable cycling season.