Get ready for Spring!
Getting Ready for Spring Racing: a Top 10 List of Things To Do.
Days are getting longer, temperatures are starting to warm up, and your coach keeps telling you that you only have *a few* trainer sessions left…
It’s time to start planning ahead for your return to more consistent outdoor riding and racing. Take a read through these tips from Bell Lap Coaching’s founder and head coach, Steve Weller.
#1: Listen to your body:
Warmer temps and longer days are ushering in the spring riding season, and riders are chomping at the bit to get outside on their bikes again. Group rides, gravel grinders, early-season races and chasing those coveted Strava segments are on our minds after a winter of hibernating and training.
Despite the fervor that comes with these early events, it’s important to be aware of how your training lines up with the specific demands of these rides.
Sudden increases in volume and intensity, or transitioning from a winter of XC skiing to more time on the bike, can put a big strain on your body and central nervous system (CNS). Pay attention to how you’re feeling on the bike, and to how you’re recovering: this is just the start of your outdoor season, and there’s no reason to dig yourself into a hole if you’re still building fitness.
#2: Review (or set) your goals:
Bike racing, and cycling in general, can be an emotionally charged sport. Make sure you’ve got clear goals outlined for the season, so you can check in on those goals periodically and objectively review how things are going. Make your goals detailed and specific to this season, and make sure you can measure your progress towards those goals. Make them challenging, but not unattainable, and assign a timeline to your goals. Share your goals with your coach and a few family members and friends: this will help keep you accountable to your goals and on track as you work towards them.
Some examples of specific goals: By July 1st, I want to finish my first century; I want to increase my FTP by 5% from April to August; improve my confidence in sprints during criteriums and group rides this season.
#3: Use your goals to help plan this season’s calendar:
Look at your list of goals, and use those to help plan out your training and event calendar.
Using the above example of finishing your first century by July 1, you can work backwards on the calendar to plan out your progressive training blocks and the long rides that should be a staple of your century preparation.
No matter the type of goals we have, creating a timeline of smaller goals and building blocks will help ensure that you make steady progress towards your goals.
#4. Schedule in quality time with family and friends:
This could arguably be the first item on our list! The early season transition from weekends at home to race weekends can be tough on your family and friends. As you plan out your training calendar, make sure to deliberately carve out some quality time to spend with those who support your bike racing habit throughout the year. Remember that a weekend at home spent engaging with your inner circle of family and friends can go a long way to ensuring a harmonious season on AND off the bike.
#5: Make sure you’re in an optimal position on the bike:
Your bike fit is dynamic, and can change from year to year, just as your body does. What you did, or didn’t do, over the winter will impact your fit on the bike. Before you start stomping on those pedals and logging more hard miles, it’s advisable to see a qualified and experienced bike fit specialist to make sure you’re set up for success this season. An updated bike fit may help you avoid discomfort and injury on the bike, and help you ride longer and harder.
#6: Get your bikes and equipment 100% ready to go:
You might be a great home mechanic, but taking your bike to a quality shop with professional mechanics should be a priority before the season gets rolling. The guys and gals behind the counter at bike shops are trained to look over every detail of your bike, so you can head to the start line with 100% confidence in your machine. Have them check your frame and wheels, put on new cables and housing, replace the chain, bar tape, tires, shoes, cleats, etc. as needed. If your bike fitter has recommended a new saddle, stem, or handlebar, your local shop should be able to get those set up for you, too.
#7: Take a few test runs of any new equipment before racing:
New saddle, wheels, shoes, gloves, tires: try them out before you’re in a situation where you’re depending on them. These test rides will give you a chance to adapt to your updated bike fit, and help prevent the frustration of discovering your new equipment and position need some tweaking.
#8: Review your diet, on and off the bike:
Winter can be a tough time for us bike racers on the diet front. Catching up with friends at favorite restaurants, holiday feasts, and even the shorter days all impact what, when, and how much we eat in the off-season. But, with the recent time change and spring on the horizon, now’s a great time to revisit your diet. Try out any new training foods / drink mixes before you start racing, and get creative in the kitchen at home. Sign up for a farm share, and aim to eat a variety of vegetables and fruit with every meal. Adding fresh produce to every meal will help you eat well, take care of your body, and will hopefully lead to more tasty and healthy meals.
#9: Off-the-bike work:
Don’t forget to keep up on your core work and stretching. It’s amazing to me how many riders are willing to put in 10+ hours a week on the bike, but can’t be bothered to spend 15 minutes a few times a week on keeping their bodies in tune. If you can’t get to a Pilates or yoga class two or three times per week, there are excellent options for routines to do at home: just make sure you are doing something.
#10: Train your weaknesses, race your strengths:
Sure, it’s fun to smash your buddies in the town line sprints, or drop everyone on climbs. But, if you want to improve as a racer, you need to challenge yourself in training, and to work on areas of your fitness that don’t come as naturally to you. Think about where you struggle in races, and try to replicate those situations in training. Have a hard time on steep climbs? Hit some repeats on a steep road at the end of your rides. Getting dropped in corners? Set up some cones in an empty parking lot, and work on increasing your cornering speed as you get more comfortable.
Bell Lap Coaching wishes you a fun, healthy and exciting 2022 season! Interested to learn more about working Bell Lap and coach Steve Weller? Book a free call to speak with Steve and see how he can help you reach your goals.