Cycling into the spring months can sometimes be challenging. Exercising in the winter, in your home, is not the same as cycling on the road. No matter what we do to try and replicate the workout we just can’t. Now it is time to get back out on the road and rebuild the level of fitness we had back at the beginning of winter.
Spring is here and we are all ready for the first hints of warmth, the feeling of the sun on our shoulders. No longer do we want to be layered in leg-warmers and layers of jackets. Longer days mean longer rides and we are ready! Coming out of our winter Covid – restricted caves will be more enjoyable than ever!
Here are some tips to help you spring back into cycling:
Start Healthy, Stay Healthy
Remember to continue to do what you can to prevent the coughs and colds that come with spring. Practice proper hygiene, and keep up the hand washing!
Get enough sleep and eat well to boost your immune system. Meals and snacks should contain fresh fruits or vegetables. Remember, the darker the fruit the more the nutrients! The added fiber will aid in reducing that bloated feeling and support bowel health as well.
Support Your Joints
Many cyclists are familiar with “spring knee”. This affliction typically occurs when warmer weather calls us out for more cycling after a period of rest. Cycling more often, or with more intensity will result is some feelings of muscular weakness. You need to take the time to recondition your soft tissues for proper use, balance and restore your technique.
Remember to keep your knees warm. Until the temperatures are in the high teens keep your knees covered to insulate them. The cold can aggravate tight muscles and you have very little around your knees to properly insulate them.
Work on Your Tempo
Unless you trained hard all winter (and truthfully few of us have) you will not feel as spry the first few rides of spring. You will long for the agility you had in the fall, but fear not it will return! Consider some tempo training to build your physical levels back up.
You will not be at your best at first but you can build on your successes daily. It only takes 5-20 min of cycling beyond your comfort zone after you have taken time to warm up your muscles. You need to daily push that effort just a bit with each ride. This type of training will also help you increase your lactate threshold. Once you feel you have reached a comfort level, throw in some high intensity training – harder, but in shorter spurts.
We hope these tips help you “Cycle Into Spring” with less injuries and more fun! Enjoy the longer days of the season and we look forward to seeing you on a Great Bike Tour soon!
