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Taking a break and Off Season training?

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Taking a break and Off Season training?

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Old 09-24-18, 10:46 AM
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NachosGrande
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Taking a break and Off Season training?

Hello,

I'm a 45+ Cat 4. Currently, my watts/kilo is only 3.5, and hoping to increase this by next year's racing season.
I'm curious as to what others do right after their last race of the season, and before starting their off season base build.
For example, how many weeks do you take off the bike?
Do you like to completely stop exercises?
If you continue some physical activity-not bike related-for couple of weeks, what kind of exercises and level of intensity?
Generally, I'm curious as to some options for proper de-training from high intense of racing and interval training before I start my base miles plan.

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Old 09-25-18, 10:48 AM
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Originally Posted by NachosGrande View Post
Hello,

I'm a 45+ Cat 4. Currently, my watts/kilo is only 3.5, and hoping to increase this by next year's racing season.
I'm curious as to what others do right after their last race of the season, and before starting their off season base build.
For example, how many weeks do you take off the bike?
Do you like to completely stop exercises?
If you continue some physical activity-not bike related-for couple of weeks, what kind of exercises and level of intensity?
Generally, I'm curious as to some options for proper de-training from high intense of racing and interval training before I start my base miles plan.
I generally don't stop exercising, at 45 you can take a few weeks or a month off and you bounce back pretty quickly. 58 it's a different story.

My off season is a good time to go MTB'ing and enjoy the Fall colors. That lets my brain associate the bike with something other than pain. When the snow comes I will do a lot of downhill and XC skiing, and snowshoeing. I keep up the gym work and/or ride the trainer when the weather gets foul.

Really, the off season is there to refresh mentally more than physically, I have had years where I race pretty much straight through the "off season" without a drop in performance (within the constructs of scheduling in adequate rest). Cut back the hours, cut back the intensity that feels like drudgery (nasty trainer intervals vs. bombing a black diamond run), go off structure and roll in some other activities for a month or two and you'll be fine to restart. Or if you are chomping at the bit to keep training, go for it.

On the improving w/kg thing, depending on what type of racing you're doing you're often better off working on other tools for the box. I wrote a 2 part blog post on the Wenzel Coaching website about the "Myth of FTP" where I discuss how the focus on FTP (which is a component of the w/kg equation) can be a bit of a fool's errand. Part two coming soon. It's not to say that improving that side of things can't be productive, but it's just a fractional part of racing success.
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Old 09-25-18, 11:36 AM
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Thanks Racer EX. Very helpful perspective
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Old 09-25-18, 04:12 PM
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I expect nothing less from Racer Ex. When he posts, I always listen!

I also recommend staying active in the off season. I have found it so much harder to rebuild fitness and loose any extra weight gained as I age...
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Old 11-01-18, 05:14 PM
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My offseason....

Riding no less often, but longer, on the road, and going up hills (slowly!). Going to spin class. Doing one set at the gym with less weight on the machines. Trying to come to terms with my diet so I can meaningfully loose weight and not muscle. Sleeping longer hours. Getting things done around the house and in my life that I had put on rear burners while I was training for last season. Getting ideas about next season. Enjoying where I am in life.

Yep, offseason....
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Old 11-12-18, 12:02 PM
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Break time is over, time to get back to work!
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Old 11-14-18, 09:56 AM
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Originally Posted by Voodoo76 View Post
Break time is over, time to get back to work!
Not quite for me!

Although, I just might jump into a cross race in a couple of weeks. No training for it. Just do it. And not fall down. More than about twice.
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Old 11-27-18, 08:53 AM
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I bought a mountain bike. I've ridden it twice. The first time was terrible. The second time was much, much better. We'll see if it makes it through the 30 day return period!
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Old 12-01-18, 10:10 PM
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Originally Posted by Racer Ex View Post
I generally don't stop exercising, at 45 you can take a few weeks or a month off and you bounce back pretty quickly. 58 it's a different story.

My off season is a good time to go MTB'ing and enjoy the Fall colors. That lets my brain associate the bike with something other than pain. When the snow comes I will do a lot of downhill and XC skiing, and snowshoeing. I keep up the gym work and/or ride the trainer when the weather gets foul.

Really, the off season is there to refresh mentally more than physically, I have had years where I race pretty much straight through the "off season" without a drop in performance (within the constructs of scheduling in adequate rest). Cut back the hours, cut back the intensity that feels like drudgery (nasty trainer intervals vs. bombing a black diamond run), go off structure and roll in some other activities for a month or two and you'll be fine to restart. Or if you are chomping at the bit to keep training, go for it.

On the improving w/kg thing, depending on what type of racing you're doing you're often better off working on other tools for the box. I wrote a 2 part blog post on the Wenzel Coaching website about the "Myth of FTP" where I discuss how the focus on FTP (which is a component of the w/kg equation) can be a bit of a fool's errand. Part two coming soon. It's not to say that improving that side of things can't be productive, but it's just a fractional part of racing success.
FTP is one indicator of fitness, not the only indicator of fitness. Many other aspects to train to be successful at racing.
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