While we all hate to admit it, the arrival of the winter solstice and New Year generally means we've been forced inside to the trainer. Sure, there have been some beautiful days here in the northeast and riders have been worming their way out of their couch based hibernation for group rides. But is it really a good idea to jump at the idea of a 50 mile ride in January? What if you're been training in earnest for an entire year? Where do you draw the line? Let's take a look and see when you should call time on the season.
Physically…
So you've been riding hard for a few months now. Maybe you've done a lot of group riding. Maybe you've been racing. Maybe you've been out doing crazy climbing up double digit grades for fun and profit (unlikely, but we all can dream.) No matter what you've been doing, after a season of riding, you'll likely notice a few things. You'll probably notice that you're feeling a little fatigued. Your muscles don't seem to produce the same amount of power, you feel stiff and awkward on the bike and you've noticed some changes in your general well being (generalized fatigue, increased episodes of sickness, changes in resting heart rate, etc.)
Mentally…
If you look at your bike and just think “ugh” it may be a good indication that your season is over. Those who have been on the bike (whether on the trainer or on the road) all season are bound to hit a mental wall eventually. Things like cold, wind, rain, shorter days and the prospect of bundling up like the Michelin Man tend to dampen the spirits of even the most hardcore riders. Other things to watch out for (or have your spouse watch out for) would be irritability, sleep disturbances, mood swings and general disinterest in riding.
Put it all together
These are all keys that you may be overtrained or even a little burned out on training. But don't sweat it much; it's actually quite common over a long season of hard training, especially if recovery has been neglected. The most important thing to realize is that you're fighting a losing battle: continuing to fight the urge to sit around for a week or two and riding will only make things worse. Listen to your body. If it says it's time for a break, then it IS time for a break.
Winter is typically a time to rest and recharge. It's a time to spend with family and friends, indulge in a few things you've avoided all year (sugar cookies are a good start) and enjoy other sports. Cross country skiing is a great change of pace that helps maintain cardiovascular fitness. Easy gym workouts, pilates and yoga keep the body limber and help to maintain muscular strength, endurance and flexibility. The choice of what to do is really yours, but the ultimate goal is to maintain some of your fitness gains from the season while adding variety to keep you mentally refreshed.
Questions? Thoughts?
I guess that since I’m relatively new to racing/training I haven’t really ran into the wall yet. I upgraded to Cat 4 at the end of the season and am looking forward to my first Cat 4 race. Accordingly, I have been doing what it takes to not put any weight on over the winter and doing the intervals on the trainer, etc. But the cool thing is that winter in southeast Idaho has been unusually dry so I’ve ridden a lot outdoors through December and January. I did 45 solo miles Saturday and 30 with a buddy on Sunday so it’s pretty exciting to be off the trainer. I do get a little unmotivated sometimes but I’m naturally lazy.
Ken
Hitting the wall is generally reserved for those who are not smart with their training and try to peak for extended periods of time. The amount of stress the body undergoes during a racing calendar needs to be properly managed in order to achieve peaks at the right times. This is why you won’t see a pro racer riding form from April all the way through October (and some peak specifically for one 2 or 3 week block per year.)
This past year one of the best examples was Philippe Gilbert. He shattered the spring classics with a trio of wins at Fleche, Amstel Gold and Leige then rested for a bit before coming back to win a stage in the Tour do France. He was unable to dominate Lombardia like he had in previous years, though. The accumulated fatigue of a full season of racing at the top can really take its toll on the body.
In any case, keeping active and riding (not racing, not doing the same intervals you’d do during a peak or racing period) is not necessarily a bad thing. Doing too much and putting the body under excessive stress can inhibit the ability to peak later in the season.