Any thoughts or tips on how to stay in 'bike shape' when you can't ride? I'm only able to hit the trails when my wife has a day off as I'm a stay at home dad. Right now she on a stretch of working 9 days. That's a long time to be off a bike. So, any thoughts on how to stay ready to ride?
Check out MTB Strength Training Systems by James Wilson: https://www.bikejames.com I saw an exercise article he posted on Pinkbike and decided to check out his website. There is some free sample workout stuff you can download and try, then other programs that are relatively inexpensive to download. I tried the free sample workout when I wanted to try to get some mid-week exercise since I was only riding weekends. It definitely helped and I felt stronger on the bike, and not just the legs. It really hit the core and the upper body in a way that seemed to improve control on the trail, and helped my lower back feel a bit better after rides. I'm not sure if it would be enough on it's own (it might be, especially mixing in some of his other workouts), but it's very focused on mountain biking and the unique strength needs for trail riding. He has some interesting views on a number of things (flat pedals vs clip-ins, standing vs seated pedaling, etc.), but whether I agree with all of those or not, I would definitely include some of his workouts in an off bike training routine. Interested to see what others do, since between work and kids I'm still pretty much a weekend warrior.
How old are the kids or kid? How about the obvious of running or pushing a stroller if they are young. Admittedly this does not use the same muscles as riding. But how about getting a stationary bike in the house? Finally if they are over 5, how about getting a bike trailer, the kind they sit on. You puling your little one up safe fireroads will be great training, and its fun. BTW, I have kids, not a stay at home parent though, but I have taken 3 boys out from ridge park on good rides, I pull the youngest, the other two ride. Eventually they wont want you to pull them and you will have a riding partner. Now my youngest is finally out there riding with me, he is only 6 and cant climb much but give him a few years, my 8 year old does oaks with me. Oh, and get them into preschool quick so you have all day to ride
I think conditioning mentally is the most important during times like your in. Be willing to dial the riding back a notch and still have fun. Some people just can't have fun if they're not on PR pace. Garage/HOA/complex gym. Quick run in the hood. Pay gym (ugh, last resort). When you do ride, go at it hard enough that you need nine rest days It's mostly attitude, IMO. Which is not to trivialize your situation, but to take a refined angle on it. Hope it works out...
I know a guy who doesn't get to ride much due to work schedule during the week as well as parent duties on weekends like soccer, little league and other activities with family. He signed up for the VQ last year and did 95% off his VQ training on a trainer in the garage. He managed a 6:13 time. Since you're not injured and can pedal, a trainer may be a good option for you. I have one of these in my garage and works great for cardio workouts:
Second that, but keep in mind that trainer workouts can get very boring. I have a friend who can ride the trainer for hours at the time. He watches movies, videos, etc. I could never manage to stay on the trainer for more than an hour and a half at the time, but I used to get some very good workouts by doing hard intervals. Use the resistance levels on the trainer, and also the gears on your bike to create intervals of different length. Also, you can alternate between high cadence or high resistance. This will add variety and make the time go faster. I also used to place a wooden box under my front wheel to make me feel as I was climbing... As I said, the trainer can get boring, but, when you can't get outside to ride, is a very good alternative. One more piece of advice, if you have the space, have your bike always set up on your trainer. In the days when you are feeling lazy, the thought of having to set up your bike can be discouraging. I had a spare bike already set up, so it was just a matter of getting my shoes on and jumping on the bike... Good luck!
^^^ I prefer roller to those resistance trainers. I used to use rollers and just put on a tv show for thirty minutes at a time. It helps with balance and endurance. You just have to turn the volume way-up on the tv 'cuz rollers are loud. Yoga on hulu is also very helpful-free/cheap. It has helped with endurance, controlling my breathing, posture-on and off the bike.
Thanks for all the suggestions. I like the idea of running but with a bad knee, not a good idea. I was talking to a neighbor this morning who does Stroller Strides. She loves it and suggested I check it out. Sounds like its a low impact bootcamp kinda thing. To those with bike trainers, it looks like it would beat the crap out of my back tire. Thoughts?
You ave a Gym pass ? On my busy days, i hit the Gym. Weight Lifting and Spin Class- 4 or 5 in the Morning. With time to sit in Sauna 15-20minutes. Get Home, wake up the kids 7sharp, ready for school, feed them and drop them off. Get back from all that, wake up the wife and 2year old, have Breakfast with them, head to work = ) Never seen a dude with power stroller rides, hope it works out.. Cheers.
Correct. Best option is to get a cheap rear wheel with a slick tire, so you don't have to change tires every time...
Running is the best training you can have but does need training to get it right so you don't hurt yourself. cardio wise there isn't much you can do besides, running, trainer or swimming. Strength and core training is very important to be mixed in with cardio.....easier said than done of course.
http://www.rescueathlete.com/daily-rx Tuesday is the leg day. You can supplement a lot of any "gym" type equipment with some basic sporting good's store weights, water jugs, bag with books, etc.
Knobby MTB tires don't work so great and as mentioned a second wheel with some type of slick/road tire is the best choice unless you won't be riding outside for longer periods and don't mind tire swapping. A good thing is you don't have to be too picky and even something cheap but heavier will work. I've kept some old take-off, severely worn knobby tires around for possible use but they can still be a little noisier if you're trying to do something else while on the trainer like watching TV.
