As we approach the Fall, the great cycling weather we have been enjoying will be coming to an end soon. As a result, our Winter  gear will finally start getting some much needed use. It is also at this time of year that after several hundred miles in the saddle, some fatigue may start to set in. This is when you need to do a late/mid season fitness check. On other words, our core, back, leg, and breathing ability as it relates to cycling check. How can this be done? It can be done through a series of off-the-bike work-outs that will not only serve as a  mid season check, but also as a boost to take you into the later part of the cycling season.

 

 

To re-energize or maintain core muscles, a series of abdominal exercises are recommended. Sit-up, crunches, vertical leg raises, inverted bicycles, and random leg toss (you will need a partner for this) are just a few ideal exercises. Back excercises are primarily limited due to the lack of extremidies. However, back hyper-extensions, to the left, and right as you lay flat on your chest will get the job done. As for your leges, lunges (with and without dumbell weights in hand), two leg power bound on boxes at knee level as well as isolated step-ups on boxes at knee level (with or without weights) would be ideal. Breathing speaks to your cardio. The question here is "How well/efficient is your body managing oxygen?" There is a multitude of cardio exercise out there. However, for our mid/late season purposes, ten diagonal crosses should tell you where you are quite quickly. This is done by  stridding (a little more than a jog) the diagonal ends of a soccer field. Once you get to the other end of your starting point, you do not stop, you jog laterally to the opposite side of the field to repeat the other diagonal cross.

 

 

As you may notice, non of the above mid/late season check does not include any cycling. Cycling is an ideal exercise, however, it is by sharpening the other body parts that allows you to either improve or regress with your fitness efforts. If you find that you are winded during the phases of any of the above exercise, then you have your answer about your mid/late season fitness level. It is always good to go back to the drawing board and pick up a boost for those late cycling season rides. Of course, the intensity and severity of each work-out differs base on the individual cyclist, their level of performance, and their cycling goals. The above described regiment is what GP Sports Cycling & Fitness requires of their begining cyclist to master in an effort to advance their overall fitness ability.

 

 

In an effort to maintain comprable fitness as far as cycling is concerned, make sure you are consuming the proper foods that will serve as fuel for your excercising needs. Besides practicing a keen diet, safety is always key. To gather more information, see "Develop & Improve As A Cyclists."