by Robin McGee
Whether you are running-impaired or just looking for a low-impact aerobic workout, cycling is a great way to train in the summer and fall. Road and mountain biking provide a low impact way to cross train and help you build up your base for ski season.
Road biking's smooth, repetitive nature is similar to the ease and fluidity of classic skiing and can be a great way to build aerobic fitness without stressing your joints. Cross-country mountain biking on varied terrain is perfect to fit in some intervals and enjoy the trails. Additionally, the quick descents and technical terrain on the trails help improve your descending and cornering on skis.
Here are a few workout ideas:
1. Long slow distance road ride: Choose flat or rolling terrain, spinning at high RPMs (90+) and keeping your efforts and heart-rate low to moderate.
2. Recovery road ride: Go for an easy spin on relatively flat terrain, keeping your RPMs high (95+) to flush your system and refresh your mind.
3. Interval trail ride: Let the terrain on your favorite trail dictate your intervals. Choose a trail with varied terrain and push yourself on the climbs and recover on the descents.
4. Hill training on road or trails: For a great hill workout, ride a long, sustained climb to build your aerobic fitness. Try varying your cadence for speed and strength training.
Some Tips:
• High-quality padded shorts and a comfortable saddle make your cycling experience much more enjoyable.
• Be sure to start your cycling season slowly, spinning easily at high RPM (90+), until your legs are ready for more. Doing too much too fast can wreak havoc on your joints. Hold off on climbing until you have at least a few weeks of flat base miles under your legs.
• Wear knee warmers or tights in temperatures lower than 65 degrees. Keeping your knees warm keeps you muscles and ligaments warm and can help prevent injury.
• When you are ready, vary your cadence to help build strength and speed. Try doing pickups or easy climbs at high cadence (95+ RPM) to improve your speed. To work on leg strength, work at lower cadence (70 RPM or below) while on the flats or climbing.
• On windy days find shelter on the trails or climb hills if you aren’t feeling motivated to battle the wind out on the flats.
• To improve your descending and cornering, always look ahead on the trail to anticipate the terrain changes.
• As ski season approaches, be sure to compliment your cycling with more ski-specific and upper-body workouts such as roller skiing, ski walking or running with poles.
-Robin McGee, is a Skinny Skis Nordic Ambassador, Team Alpina member, and former Professional Mountain Bike racer.
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