I feel a little late getting this out but I am ready to cover the dreaded topic: “How do I get organized for the off season?”

I covered earlier this season how I got prepared so this time I am going to share an outline of sorts.

I was recently released by my Doctor to begin training again. I did not spend much time thinking or organizing my efforts as I was just excited to get back on the bike. So I walked some, stretched some and rode for 2 weeks at a very leisurely pace by myself a few times a week.

Once I started feeling my strength come back I entered into a 3 week transition phase. I started it with running twice a week, lifting once a week, riding twice a week and doing core work five times a week.

I now need to do the following:
- summarize my 2009 season
- list my 2010 goals
- list my limiters and strengths
- determine weekly training volumes
- schedule my off season training cycles
- create a paper based training log and a web based training log
- set up a call with my coach to make sure I am not over doing it or not doing enough based on the above.
- ponder any mechanical work, repairs and upgrades that need to be made before March.
- look into a nutrition program for the off and on season.

The outline above is for the most part what I have done for the last 2 seasons. The outline is reflective of most structured plans. If you do not have access to a coach then do yourself a favor and purchase Training Bible from Joe Friel.

If you have ever contested a sprint you know how easy it can be to loose. The best way to improve your chances is to not be seen.

There is a lot to be said for anonymity in a race. Sit back in the pack and try not to draw attention and convey a non threatening vibe. Work your way up before the wind up and ride just to the right of a sprinter or lead out. The typical view of the lead out or fellow sprinter is to look over the left shoulder. Wait for the last 100 meters and dive to the left and give it hell.

Tis’ the season to slack off.

Punishing training mental fatigue and familial edginess are all part of being a competitive cyclist. Especially at the end of the season. So we take the month of October off from competing and training and begin the off season. I end up spending most of my time playing catch up with the family and finishing and starting a myriad of household projects as well. One thing I learned last season is to not ignore my nutrition.

It is very easy to over do the eating this time of year after an entire season fed by carbs and testosterone. I also learned from my strength coach that like strength and aerobic training we must also cycle our supplements. So to those of you taking a brake from training take a brake from supplements this month. Your body and your wallet will thank you. The only thing I do not cycle are multivitamins and my additional Vitamin C.

Have a great month away from the bike!