Preparing for 2011 and PBPJan Heine
At this time of year, we reflect on the cycling season that just has ended, and make plans for the next season. For me, the highlight of 2011 will be Paris-Brest-Paris. The famous 765-mile ride still is 9 months in the future, but now is the time to begin preparing for the upcoming season, whatever your goals may be.
I don’t ride much during most of November and December. It’s important for my body and mind to recover and rest, so that I can start the new year fresh and excited about cycling. It’s not that I have stopped cycling altogether: I still go on a leisurely 60-mile ride with a friend or two every 7-10 days. It’s nice to get out, and I don’t want to lose my body’s adaptation to cycling. Otherwise, my cycling consists of commuting for deliveries to local bookstores and bike shops, to pick up mail, etc.
So what do I do during the “off-bike” season? My core strength and flexibility are not what they should be. This is a common problem among cyclists that can manifest itself in knee problems (from the kneecap being pulled out of alignment by tight hamstrings and muscle imbalances) and even in shoulder, neck and hand pain (due to the upper body not holding itself up on the bike, and resting too heavily on the arms and hands).
To work on core strength and flexibility, I do a combination of yoga and strength-building exercises. It’s not something I greatly enjoy, but it makes for a much better cycling season. I try to fit in 5-10 minutes every day, doing stretching exercises recommended by a physical therapist together with others learned in a yoga class, plus some push-ups and sit-ups. Running also seems to help my core strength, so I go for a run twice a week, including some stairs (can’t resist that cycling-specific training!).
I poked around online a bit, and Bicycling magazine has an article on core strength with some exercises that could serve as a good starting point. Most of us know what we need to work on… and now is a good time to lay the foundations to a successful season. How do you prepare your 2011 season?