Winter Bike Training Helps You Get Ready to Ride

While the winds of winter usher in a New Year filled with adventure and possibility, it’s tempting to put off practicing your cycling skills until the weather is a bit more temperate. In reality, there’s no time like the present! With an indoor cycling trainer and a few simple, but impactful, indoor exercises, you can give your cycling skills a leg up this winter.

Of course, one of the best things about riding a bike is that you never really forget how to do it—even if it’s been a few years since you rode. However, it takes practice to regain your cycling confidence and skill—and if there’s one thing we know, it’s that cycling vacations are the most fun when you feel comfortable on a bike. Mountain biking champion (and VBT Field Operations Manager) Jeff Bossler has led many VBT guests on the cycling adventure of a lifetime in his native France—and there’s one thing he’s noticed. “Many VBT guests are new to cycling,” he says. “E-bikes make it easy for anyone to enjoy a VBT adventure—but the guests who really enjoy the experience to the fullest are the ones who spend time practicing their bicycle handling skills before they go on vacation.”

So, if you’re feeling like your bike skills are a little rusty, this easy training program is designed to get you feeling good about spending some time in the saddle—just in time to fully enjoy your VBT adventure.

Step 1: Grab a Bike (Any Bike!)

Maybe you already have the perfect bike for you—or maybe you have an older bike that’s seen better days. No matter! For now, there’s no reason you can’t start with whatever old clunker you have tucked away in the garage. Even if it’s seen more than a few seasons and it isn’t the bike of your dreams, as long as it fits you and the parts still work, there’s no reason you can’t get started. Wipe the dust off, clean up the gears, and pump the tires. Take it down to your local bike shop and ask them to give it a once-over to get it road worthy. Your local bike mechanic can be your best friend as you prepare to launch a fresh cycling adventure. Especially if you’re thinking about upgrading to a shiny new bike this spring, your local bike shop is a great resource for cycling questions big and small.

Step 2: Get an Indoor Cycling Trainer

OK, it’s winter—we get it. Not everyone is up for cold-weather cycling—and there’s no reason why you should be. However, there are still plenty of great benefits you can get by practicing on an indoor cycling trainer. Indoor trainers are basically sturdy bike stands that stabilize your bike so that you can ride in place in the living room. “Using an indoor cycling trainer is one of the best ways you can prepare for a bicycling vacation during the winter months,” says Jeff. “They allow you to maintain your fitness even when the roads are icy—which really lets you hit the ground running in the spring when you’re ready to get out on the road.”

“But I already have an exercise bike in my home,” you may say. And while a regular exercise bike is a great option for general fitness, there’s one thing it won’t give you—and that’s saddle conditioning. Saddle conditioning is a critical component of preparing for a cycling adventure in which you’ll likely spend several hours in the saddle each day. By riding a bicycle on an indoor cycling trainer, your feet, hands, shoulders, and posterior become gradually conditioned to this experience. By contrast, most commercial exercise bikes have flat seats and allow you to sit upright in a recumbent position—which isn’t the same position you’ll be riding in on the road.

Why does this matter? If you haven’t spent much time in the saddle for a few years, the first few times you ride, you’ll likely feel a bit sore afterwards. Don’t worry! This is completely normal and expected—and after a few rides, the soreness wears off. But because of this early-season breaking-in period, it’s absolutely crucial to get in some saddle conditioning before you go on a cycling vacation—ensuring that you’ll enjoy your time to the fullest without having to worry about those saddle-sore blues. A bike on an indoor cycling trainer is a great way to get your body saddle-ready—and you can start right now, even if the snow is falling outside.

There are many different styles of indoor cycling trainers to suit your needs and budget—so do some research, and talk to your bike mechanic about what style of trainer might be the best fit for you.

Step 3: Take Your Bike for a Walk

Sounds strange, doesn’t it? But the truth is, walking your bike can be a challenge at first—and it’s an important aspect of comfortable bike handling. Start by spending time walking the bike up and down your driveway, or street. Once you get comfortable walking in a straight line, try some zigzags. Set up a series of obstacles in the area where you walk, and practice weaving in between them like a slalom skier. This will prepare you to handle the weight of the bike as it turns—and also to get you accustomed to the feeling of the handlebars as you move the front wheel from side to side. Once you get good at it, start doing some figure eights while walking the bike around the obstacles. And once you’re good at that, start walking the bike with one arm completely extended—so you’re walking the bike in figure eights with just one hand.

Step 4: Practice Balancing

If there’s one fundamental skill that’s absolutely indispensable in cycling, it’s balance. And although it sounds simple, there’s one great exercise you can do anywhere to improve your balance—and that’s the simple act of standing on one foot. Getting started couldn’t be easier:

1. Take off your shoes—it’s best to balance on bare feet (or in socks.)
2. Pick up your foot so your knee is level with your waist.
3. Hold it for 60 seconds.
4. Switch feet! Start over at Step 1.

That’s all there is to it! The simple act of balancing on one foot is a great way to strengthen your supporting muscles and improve your ability to balance on a bike. Try to spend at least 10 minutes each day balancing on one foot. Once it gets easy, do it more often! 10 minutes of balancing, three times per day, is a great way to improve your strength, improve your balance, and prepare you to ride.

Step 5: Strengthen Your Core

Balancing on a bike really works your core muscles—and it’s a great idea to get those muscles toned and fit in preparation for cycling season. What better way to do that than trying some planks? Planks are easy to do at home, and they are a great way to improve your balance by energizing your core muscles.

1. Lie face down with your legs together and your forearms on the ground with elbows beneath your shoulders.
2. Push down on your forearms as you raise your torso and legs off the ground, balancing on your forearms and toes.
3. Hold it for 60 seconds.
4. Repeat!

So, don’t let the winter doldrums keep you from reaching your cycling goals! Dust off that old bicycle, and get ready to walk, balance, and pedal your way to better fitness and comfortable bike handling. Spending some quality time on your indoor cycling trainer this winter will not only prepare your body to spend time comfortably in the saddle, it will also help you look and feel your best—just in time to enjoy the cycling vacation of a lifetime.