Cycling UK Forum

I've just started back into my regular routine of building up the miles after a longer than usual lay off cycling since December. I work in a few locations that have lifts vs stairs, I always take the stairs, so I never really lose much fitness in this lay off period. Stamina, yes, for long rides but fitness (being out of breath, struggling to keep up) no.

As usual I've put on about 8lbs over the festive period, and am slowly cutting back on fatty foods and alcohol. The biscuit tin is now firmly off limits! I've had a few 50 mile rides on my own just to ease myself back in, but on Sunday I had a group ride about 75 miles at a fair pace which really took it out of me. But as they say, it's a good long day in the bank.

I'm hoping to increase my weekly mileage to about 250 by end of April, as this year we are thinking seriously about a seven day tour of the Dolomites, which needless to say will be a tough gig come early September. I've been gaining extra level fitness by using turbo sessions from February to April, and this has really made a big difference over longer rides. It's enabled me to get to a level where previously I would struggle to attain until June.

What are your thoughts and strategies for maintaining fitness over the year? Do you have coping strategies for injury or illness (I used to suffer badly for a few weeks with flu and laryngitis, but since covid, nothing)?

I've never really taken a long break, that is more than a week, from the bike voluntarily, commuting all year, club rides even over Xmas /New Year, the bike invariably going on family holidays. But the winter months, December/January have always, well usually, meant more relaxed rides, a bit slower, not usually as far then come February things start to ramp up a bit.That used to involve 'training' rides rather than just rides, a bit more intensity, a bit faster, maybe eat a few less snacks, by Easter i'm generally at summer fitness.

Of course that will fluctuate a little, i may add more miles if i've got an event coming up, it could be more hills and so on but i will essentially be at @ the same level through to November when temperatures drop and i throttle back on the longer rides. I don't do anything specific for my touring trips, yeah the first couple of days have sometimes been 'difficult', but 'training' for a tour just seems wrong. Maybe it can't hurt to get in a couple of weekends doing back to back days or acquanting your legs to hillier territory if thats where you are heading, beyond that its unlikely to make much difference.

In short, my advice is to not take an extended break from the bike, its a much shorter journey to summer fitness if you are already fit. If you are doing 250 miles a week i can't see the need to do any more for your trip.

foxyrider wrote:
In short, my advice is to not take an extended break from the bike, its a much shorter journey to summer fitness if you are already fit. If you are doing 250 miles a week i can't see the need to do any more for your trip.

I'll second that.
When I was commuting daily by bike all year round I could take any ride I wanted at the weekend.
When I retired due to ill health, and stopped riding daily (or even weekly) my fitness levels dropped off a cliff, and I've never recovered 12 years later.
I strongly feel that for the sort of riding you are considering, very regular cycling is vital, and all year round. I think the old blokes used to say that 'winter miles make summer smiles'!

No one got a fitness year plan! It seems this sub forum is dedicated to what ails us, and not the thing that can cure us... Cycling!

Slowtwitch wrote: ↑9 Feb 2022, 8:45am No one got a fitness year plan! It seems this sub forum is dedicated to what ails us, and not the thing that can cure us... Cycling!

I’ve never had one I just cycle and enjoy and accept whatever fitness level I’m at. I rarely plan what I’m doing next week let alone a full year. If cycling were to cure all ailments then I suggest you wouldn’t say

It seems this sub forum is dedicated to what ails us

Whilst cycling is good I’ve noted since stopping, at the start of Covid, playing squash my fitness has dropped. Those 40 minutes of short bursts were good for me not sure my knees agree. Not a sport I’m going to start again though at 70.

Slowtwitch wrote: ↑9 Feb 2022, 8:45am No one got a fitness year plan! It seems this sub forum is dedicated to what ails us, and not the thing that can cure us... Cycling!

I do have a year plan - to end each year no less fit than i started it!

I have a plan but not one that lasts a full year. Nor is it rigid. At the moment I’m working on a month by month plan. Each month is divided into three 8 day ‘blocks’ followed by a 6 or 7 day block, apart from in Feb where the 4th block is only 4 days.

Each 8 day block consists of 4 bike rides with intervening days being either a short run or walk. During the winter months two of the bike rides are indoors on a turbo and consist of riding some efforts after a suitable warm up. The other two rides are outdoors weather permitting. Once longer days and better weather arrive I will abandon the indoor riding.

The fourth, end of month block, will consist of easier recovery sessions of reduced volume and intensity.

I do dabble with home based strength and conditioning exercises, but frankly lack the discipline to do so on a consistent basis.

As I mentioned the plan is not rigid. It’s adapted to fit within the rest of my life, social and family commitments, and also the weather.

So essentially I do not have a winter break off the bike but adapt by doing some of my rides indoors, in my garage.

The most important part of the plan is recovery as that’s when you actually become fitter and stronger, or at least maintain fitness and slow the decline as you age. The second most important is variety of activity to ensure freshness and mental stimulation.

Used to do all my miles on the roads, in groups and alone, but for the last year have limited outdoor riding to just two days a week and do two high intensity gym sessions doing rolling hills, reps and simulated classics climbs. Usually do an hour with heart rate over 85% of max heart rate for the second half an hour.

68 now and I don't think I've ever felt fitter.