You Can Never Hold Back Spring
For many cyclists, the month of March marks a return to more regular outdoor riding: Warmer temps are on the horizon, group rides and training races are starting up. Some of the most exciting European races of the year - the Spring Classics - give the pros a chance to test their early-season form.
As you begin your own spring-training campaign, here are some actionable things you can do to make for a smooth transition to outdoor riding:
Bundle up: your body’s used to riding inside, which likely means pretty warm and humid. It’s tempting to wear warm-season clothing and to shed leg warmers to get a jump-start on your cycling tan…but keeping your muscles warm while riding is important for quality training.
Late-winter road conditions can change quickly: ice may be lingering in shady spots, winter road-sand can decrease traction and can obscure new potholes. If you’re riding trails, watch for fallen limbs, and be respectful of trails as they thaw and dry out.
Stick to the plan: if you’re following a training plan, do your best to stick to it. As early-season group rides start popping up, be mindful of how they fit relative to your goals. Know that it’s OK to peel-off from a group ride to focus on your own workout. Be aware that lingering winter conditions may limit the availability of terrain and routes, so plan ahead so you can execute your training well.
Be mindful of sudden volume increases. Big jumps in the duration and intensity of your rides can put unexpected strain on your joints and tendons. Remember: you should be aiming for progressive overload in your training. Knee pain, in particular, may be a sign that you’re adding more intensity or volume to your training than your body’s ready for.
More time on the bike means more focus on your off-the-bike work. Don’t let warming temps and longer rides disrupt your strength training, or distract you from foam rolling, mobility work, and resting.
Your fueling and hydration needs change as outdoor riding becomes a regular part of your training. Longer rides, drier air, and increased exposure to sun and wind are all factors that warrant an increased focus on adequate food and fluid intake.
Lastly, don’t put your stationary trainer away quite yet! It’s hard to beat the efficiency of a trainer workout during a surprise late-season snow or driving spring rain.
Explore more:
Read: Cycling spring Classics 2024: Race dates, Monuments, cobbles and live TV guide
Watch: A Sunday In Hell - this documentary follows racers and teams as they prepare for the 1976 edition of the Paris-Roubiax Spring Classic.
4 of the Best Stretches for Cycling Knee Pain from Dynamic Cyclist
Listen: Bobby Julich and Jens Voigt talk with Dutch pro, Demi Vollering, about her preparation for Spring Classics and other goals.