1. Train Year Round for Cycling Racing
The big cycling races usually start in the spring. But to be ready, you should maintain a strict training program of cycling all year round. When the weather keeps you inside, ride a stationary bicycle. Keep up with the same level as you do when you are racing. While other exercises can be helpful to isolate muscle groups for training, there is no better way to get better at racing than riding.
2. Enjoy the Ride
Vary the kinds of riding you do when you're not racing. Take long leisurely rides across your town or state. Find trails through flat open spaces where you can lay on the speed and practice quick stops and turns. Get on the hilly parts of town or drive to mountain locations where you can get in a good uphill training session.
3. Work the Entire Body
Cross training in both the off-season and between races can provide a number of benefits, from clearing your mind to ride another day, to working other less-taxed muscles of the body. Your legs, knees and back need to heal between exceptionally grueling cycle races. At the same time, you don't want to become lethargic by not working out at all. The gym can be one place to start. Do spot training and spend some aerobic time on a different set of motions with an elliptical machine or rower. Get involved in another sport, such as swimming or tennis, that challenges your upper body.
4. Trim the Fat
While cyclists tend to remain lean during the racing season, they can have a tendency to put on weight in the off-season. The temptation to pump up the legs with weight trainings, and then to top it off with upper body workouts that add pounds of muscles, can be alluring to riders in the gym. You want to set your perfect weight all year round and work to maintain that number. After finding the perfect lightweight bike and stripping the gear to make it the most aerodynamic, you don't want to add more weight to the riding with your own fat or muscle.
5. Hire a Cycle Trainer
For best training results, it might prove prudent to hire a professional cycling trainer for a while. At least take the time to learn how to measure your various timing results, heart rate measurements and peak performance times. A good trainer can work with you to increase your odds of winning by teaching you how to take advantage of your good genes and how to work with your own body.
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