Less than two weeks to go!!!!!!! Are you ready?!? When it comes to Christmas there is a lot of hustle and bustle going on right? So let’s talk about that hustle that most of us are doing in this off-season…the movements in cycling are so repetitive that there are many other muscle systems that get neglected throughout most of the year. The off-season serves for the perfect opportunity to develop a stronger core, strengthen weak, neglected muscles, as well as increasing our power on the bike. Cross-training is KEY for all three of these components. It doesn’t have to be rocket science, so learning a few basic exercises with PROPER FORM can and will reap GREAT BENEFITS.
Before cycling even existed in our lives, Carlos and I have always been hungry to learn about the most up to date methods of training, specific to the goal and the type of adaptation you want to occur. In the case of power in cycling, the off-season is a more than ideal period to add a little plyometrics into your training. Box jumps as well as power step ups are two of our favorite exercises, and combining those with strength training is a whole different secret weapon of its own! In simple terms, the explosive movements from these exercises teach your muscular and nervous systems how to react quickly with great force. In other words, power is a measure of how quickly work can be done. The unit of power is the Watt = 1 Joule/ 1 second. So in order to get your bike up that punchy climb, or for that quick acceleration needed to respond to an attack, or to drive over an obstacle, we need to produce lots of watts in a very short period of time. These are all done with quick bursts of POWER.
Secret training weapon number five is a 3-height plyobox machined by Roman Strength. As a three in one box it is perfect to give you the different height options depending on your abilities and as you progress over time. Off the bike, this is one of our favorite pieces of equipment and really, all you need to work on power. The quality craftsmanship and durability make it worth every penny, or I should say, worth every watt you gain! So if you haven’t included plyometrics into your off-season, send this link to someone who loves you…Merry Christmas!