How do you condition yourself on your off days?

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How do you condition yourself on your off days?

Postby Brenchen » Thu Jun 14, 2012 9:33 am

Hi all,

It is without a doubt that there are times, whether due to weather, time, health reasons or other factors that you cannot be out riding or training, and this may last for days, weeks or in extreme cases, months! During times like these, how do you condition yourself? Do you still do static stretches (I mean when you don't have the chance to properly warm up)? Static exercises (like lunges, planks etc.)? Or other stuff to keep yourself "up-to-scratch"?

I'd like to hear how other cyclists (pro or not) out there that do this.

Cheers,
Brendan Chen
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by BNA » Thu Jun 14, 2012 10:34 am

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Re: How do you condition yourself on your off days?

Postby arand18 » Thu Jun 14, 2012 10:34 am

If I can't cycle then I do a run or I do compound exercises like the plank and push ups.
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Re: How do you condition yourself on your off days?

Postby JV911 » Thu Jun 14, 2012 12:50 pm

trainer or rollers for an hour
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Re: How do you condition yourself on your off days?

Postby twizzle » Thu Jun 14, 2012 1:08 pm

Food. Lots of food. Followed by guilt.

:mrgreen:
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How do you condition yourself on your off days?

Postby RonK » Thu Jun 14, 2012 1:14 pm

A day off, planned or unplanned is exactly that - a day off. I use the time for a little R&R, and to catch up on activities that have otherwise been put aside.
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Re: How do you condition yourself on your off days?

Postby trailgumby » Thu Jun 14, 2012 1:19 pm

Sleep. :P

Just now getting back to do my core strength maintenance exercises that I've skipped for roughly six weeks due to man flu and then doing some rib/cartilage damage a few weeks ago. Was tempted to ride in this morning but elected to stick to the plan. Don't want to risk re-injuring the ribs, or hurting my SIJ through poor core stability.

Spent about 20 minutes on the mag trainer yesterday, the middle half of which was one-leg pedalling drills. Feeling it in lower abs and pelvic floor today. :oops:
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Re: How do you condition yourself on your off days?

Postby malocchio » Thu Jun 14, 2012 1:39 pm

twizzle wrote:Food. Lots of food. Followed by guilt.

:mrgreen:


This x 1,000,000.
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Re: How do you condition yourself on your off days?

Postby Brenchen » Thu Jun 14, 2012 2:19 pm

malocchio wrote:
twizzle wrote:Food. Lots of food. Followed by guilt.

:mrgreen:


This x 1,000,000.

:twisted:
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Re: How do you condition yourself on your off days?

Postby Leiothrix » Thu Jun 14, 2012 7:25 pm

Beer and chocolate.

It wouldn't be a day off otherwise.
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Re: How do you condition yourself on your off days?

Postby trailgumby » Thu Jun 14, 2012 7:43 pm

Leiothrix wrote:Beer and chocolate.

It wouldn't be a day off otherwise.

Condition, or anaesthetise? :P :lol:
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Re: How do you condition yourself on your off days?

Postby Mulger bill » Fri Jun 15, 2012 12:31 am

An intensive couch or 'puter chair session followed by several laps of the shed. If I'm feeling particularly energetic, I let the dog take me for a long drag, it's great conditioning for the arms and shoulders :wink:
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Re: How do you condition yourself on your off days?

Postby heanous » Wed Jun 20, 2012 2:07 pm

Bikram Yoga...90mins in the hotroom 3 or 4 times a week.
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Re: How do you condition yourself on your off days?

Postby Fe » Thu Jul 05, 2012 9:07 pm

Off days are different to 'on days' when you can't do your normal training. Off riding days I hit the gym and smash my upper body. I do zero leg work or BS that is a recovery ride. Recovery ride = bro science.

On days when I can't get out on my bike, I just roll it up on the trainer and pick a workout, % FTP or heart rate repeats, Time trial or just go until what ever I'm watching on tv ends.
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Re: How do you condition yourself on your off days?

Postby PawPaw » Thu Jul 05, 2012 10:33 pm

On recovery and non ride days, I allow myself to ride at up to 26kph :) (on the flats)

Other stuff good for cyclists, that doesn't cost money:
- upper body push and pull, core strength ex.
= any variety of push ups
= incline pull ups under a fence rail or similar, pull ups if strong enough
= plank or russian situps.

stretches
dynamic and static hip flexion and extension.
adductor stretches
calf stretches (prevents plantaris avulsion or complete tears as you age)
hamstring stretches.
lumbar and thoracic spine stretches.
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Re: How do you condition yourself on your off days?

Postby Ozkaban » Fri Jul 06, 2012 9:07 am

I do a fair bit of different training.
* Stair climbing to really smash myself (3 flights of stairs up and then down, solid for half an hour)
* Gym for upper body, squats and then jump lunges
* planks and other core work
* Running about once a week with the local running club, though I don't make it nearly as often as I like - 2 wheels is more fun :mrgreen:

I'm not training for anything, just trying to keep the waistline at bay. I know diet is a bigger factor, but I enjoy what I eat and enjoy the exercise, so win-win!!!

Cheers,
Dave
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Re: How do you condition yourself on your off days?

Postby steve-waters » Fri Jul 13, 2012 9:55 pm

You might want to check out James Wilson of MTB Strength Systems.

Do not be put of by the MTB focus of his site - he has what he calls 15 minute touch up sessions that keep you in shape.

He also has a lot of cycling specific strength exercises and stretches - I have been doing his "No Gym No Problem" workouts as well as his mobility exercises.

http://www.bikejames.com/
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