10 tips to Improve your Off-Season Training

Here are a few personal tips I've collected over the years of training. These are pretty much my insider tips, not collected from anywhere, but rather what I implement to get through the cold-weather.

1. If your hands get cold pretty easily and quickly on a ride, apply moisturizer before you put your gloves on. Usually your hands are dry during the winter and the moisturizer also helps to put a little extra barrier between your hands and the cold.

2. Use duck tape cover the vents on your shoes. Most shoes are made for mid summer riding. Apply some duck tape to cover up those vents and your toes will stay nice and warm.

3. Keep your neck warm. I've found if I keep my jersey zipped to the top or my fleece jersey zipped up, no matter how cold it gets if my neck stays warm, my core stays warm, and that means my hands will stay warm.

4. Break up your trainer routine. Split your hour into 3 20 minute sections. Jump off the bike wipe down, get a drink and stretch. Helps keep your head fresh.

5. Undecided if you should ride outside cause it's cold? Warm up on your trainer for 20 minutes, hit the road for as much as you can bear, and cool down on your trainer. Will help flush your legs and warm you back up. The added benefit is getting the extra time.

6. Short on time or unsure what workout to do? Hit the "Sweet Spot". High z3, low z4. Most bang for your buck.

7. Make the call. Call up a group of friends to ride together. When the weather is cold, having a few people to ride with helps with the motivation. Or if its too cold, have a trainer party! Really helps the time pass much faster with someone to converse with.

8. Can't bear another day on the trainer, haven't been outdoors in weeks? Go for a walk, or spend the time stretching and catching up on personal stuff. Refresh your head, because if it isn't in the game, chances are your workout will be poor. Take the day off and come back strong and ready to fight.

9. Don't take your water bottle for a ride! Just because its cold doesn't mean your body isn't utilizing the fluid in your system. Stay hydrated and drink your water/energy drink. If you are afraid it is gonna freeze, stick it in your pocket under your outer layer.

10. Set goals and plan your season. Schedules should be coming out and it's time to focus on what you need to do. Having a plan can help you get out the door easier. Nothing gets me more revved up than going out for a long ride and having to endure terrible weather. I look at it as a personal challenge. I imagine my competition sitting on the couch stuffing their faces with potato chips while I'm fighting the elements. It gets me super motivated and excited to now I'll be prepared when it comes down to racing in poor conditions.