How do you condition yourself on your off days?

[Brenchen]

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,

[arand18]

If I can't cycle then I do a run or I do compound exercises like the plank and push ups.

[JV911]

trainer or rollers for an hour

[twizzle]

Food. Lots of food. Followed by guilt.

[RonK]

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.

[trailgumby]

Sleep.

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.

[malocchio]

Food. Lots of food. Followed by guilt.

This x 1,000,000.

[Brenchen]

Food. Lots of food. Followed by guilt.

This x 1,000,000.

[Leiothrix]

Beer and chocolate.

It wouldn't be a day off otherwise.

[trailgumby]

Beer and chocolate.

It wouldn't be a day off otherwise.

Condition, or anaesthetise?

[Mulger bill]

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

[heanous]

Bikram Yoga...90mins in the hotroom 3 or 4 times a week.

[Fe]

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.

[PawPaw]

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.

[Ozkaban]

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

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

[steve-waters]

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/