Off Season Training

WeightLiftingCurls

As the winter comes, the racing in the Northern states slows to a halt.  If you are not lucky enough to be able to train in the warmer states, this winter is actually a great time to work on your strength training.  During the racing season, it is important to keep your cardio up during the week.  However, since you are off the bike, you can get your strength up.  That way, when you fire up the bike when the snow melts, you will have that confidence and be able to throw the bike around where you want to.

Here’s a full body workout to shock the body back into future strength routines:

Chest:  Bench Press – 12 reps, 10 reps

Back: Bent Over Rows – 12 reps, 10 reps

Triceps: Over Head Extensions – 12 reps, 10 reps

Biceps & Hamstrings: Lunges with Curls – 24 reps, 20 reps (each rep is one leg)

Quadriceps, Lower back, core and Shoulders: Clean and Press – 12 rep, 10 reps

Squats: Quadriceps: 12 reps, 10 reps

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This gives you a pretty good full workout.  Remember to stay light with the weight so you give your tendons and ligaments a chance to warm up.  If you try to go wide open in the first workout, you are risking tearing or straining something.  Don’t forget to warm up before and cool down with some stretches as well.  Try this out for a few weeks, giving your body a day of rest between workouts.


Posted on Oct 29 2009, under Training | No Comments »

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