We all know that consistency is essential in maintaining fitness, especially when it comes to highly developed fitness attributes such as those you focus on as a cyclist. At the same time, everyone needs a break now and then — and the arrival of winter weather often seems like a good opportunity for that. When the temperatures are too chilly for you to even think about getting out of bed, how can you motivate yourself to get in the saddle? Not everyone can do it — so maybe you had a lazy winter where you didn't pack in as many maintenance rides as perhaps you should have.
Now the spring is on the horizon, and it's time to start thinking seriously about getting back into the swing of things. There's just one problem: you can feel like you're starting all over again from scratch! "Detraining" is a real thing, and when you've had a long break, you'll have to put in the work necessary to rebuild your skills from the ground up. It only takes about four days to start losing the edge on your cycling skills—so if you've been away for weeks or months, you've got a hard road ahead. Luckily, we have the tips to help you figure out how to tackle the problem with less frustration. Here's what you'll need to keep in mind.
Take it slow and steady to start
Think back to the last time you logged on your final ride before your winter break. Now mentally toss it in the bin — it's not a goal you should be aiming for right away! In fact, expecting to climb back in the saddle and quickly return to the pace you were at before is a recipe for disappointment. It only takes a few weeks for our bodies to shed all the biggest gains we've made. You won't be starting from scratch, but you will have to accept that you've gone backwards. Don't feel bad about it — make plans to improve again.
However, take your new initial training slowly. Don't try to hit your maximum ride distance within the first week or even two. Consider a month-long effort to ramp up your cycling. When you start off with slow, gentle rides at first, you can re-acclimate your body to being in the saddle. Soon enough, the rest of your routine should begin to come back to you as though you never took a break at all. By increasing the difficulty in stages, you give your body time to adjust and attune itself to the physical demands of cycling once again.
Watch for any signs or indications of potential injury
During this process, riders must be careful to avoid the potential for injury. After a winter without much riding, you're at much greater risk of sprains, strains, and myriad other sports injuries common to cyclists. For the most part, your slow taper upward towards your normal level of activity should help to prevent over-stressing your body and causing an injury. You should also pay close attention to what your body tells you, though, to avoid potentially missing the signs that say an injury is on the horizon.
Some pain is to be expected, such as lower back pain, due to a need to readjust to the proper riding posture. Muscle soreness is also likely, so be sure to do plenty of warm-ups and stretches pre- and post-ride. If you begin to experience new pains that you don't recognise, especially in your knees or feet, consider consulting your physician to be on the safe side. In some cases, a few days of rest away from the bike will allow your body to heal up enough that you won't experience further problems on future rides. Just remember to keep your break to just a few days or until the discomfort disappears.
Reset your diet back to the way it was
If you try to get back to your personal best pace without making a change from your holiday diet, you'll quickly find you feel awful both in and out of the saddle. Pushing the "reset" button on your cycling training means pushing the same button for your diet. It's time to cut out the sugary drinks, processed foods, and takeaway. Return to drinking plenty of water every day, consuming leafier green vegetables, and balancing your diet to ensure your body receives the correct nutrition for working out hard. From the right proportion of protein to knowing when to consume your carbs, it's time to put your focus back on good health overall.
If you skip this step, you'll struggle to reach the levels you achieved before and not just because your body lacks the nutrients to build new muscle. You could feel uncomfortable or even nauseous when trying to ride on a stomach full of fast food — and no one wants to lose their lunch on the side of the road. Schedule your meals to coincide with the timing of your rides in a way that provides you with the right nutrients at the right time. When you don't have to worry about your next calories, you won't feel distracted in the saddle.
It takes time to return to your previous plateau
Be patient. Setbacks will occur, and you will experience frustrating days where you seem to hit a wall right away. While achieving your previous level of cycling ability should be your long-term goal, it is okay if you do not reach it right away, or even after several months. It isn't a competition, after all, but an effort to restore your routine to the way it was before the winter. Don't measure yourself against a bar that is completely arbitrary.
Feel like you're stuck and not moving forward at all, though? Spend some time in the gym instead of on the bike. Build out a leg day and a core day, and spend some time finessing your fitness until you can make the gains you're looking for on the bike. Even time on a spin machine can help you rebuild the endurance you've lost over the winter. When you're ready to tackle your challenging outdoor rides again, do it with confidence. Belief in yourself might not boost your lung capacity, but it can help you battle onward.
Create goals and give yourself some motivation
Structure your workouts rigorously when coming off your break or you will find that you too often give in to the temptation to skip a day. Even if it means riding several times in a day to break up your distance over many sessions, do what it takes to relearn the habits that keep you improving month after month. Set a distance goal for each week that you'd like to achieve. It could be total distance ridden, or it could be a maximum distance you want to accomplish without stopping. Once you've set your sights on such a goal, you can focus your efforts with laser-like precision until you're regularly ticking items off your checklist.
As you begin to feel more in tune with your cycling again, start to increase the difficulty of your goals. It's okay if you miss the mark on one or two weeks, as long as you continue to strive towards them later. Keep motivational tools handy to stick to your rides, too. Use music that pumps you up or encourages you to keep going through the toughest stretches. Apps can provide you with guided encouragement, and a riding buddy is never a bad idea, either.
Don't worry — there's plenty of time to get in shape
Getting back on your bike after a winter spent enjoying the company of family and friends — and the warm indoors — isn't an easy task even for dedicated professionals. Taking care of your body and focusing on a realistic training regimen, though, can keep the difficult days to a minimum. Sure, you'll be sore, and there will be days you don't want to go out at all, but you probably felt the same way last year! Now that the winter is over, it's time to get serious about your fitness again. Whether you have a big race to look forward to later in the year or you just want to lose some of your holiday weight, resuming cycling is the right choice.
This article was written exclusively for Sports Fitness, where you can shop for cycling clothing and equipment for year round comfort, with fast worldwide delivery options.
