Coaching and Training for Cycling and Multi Sport Athletes

For most dedicated cyclists, and multi sport athletes that train year round, November is a time for transition. For the majority of cyclists north of the equator, its getting colder, there is less daylight, and races and events are wrapping up, outside of racing cyclocross events. This is the time of year to add cross training, like hiking, skiing and more, and to incorporate weights into the routine. This is a great month to mentally take a step back but still remain consistent in training. Adding in a few fun days a week and some different activities will allow for a mental break from the focused training and a recharge of the mental battery. On the physiological side, there are transitions that take place as well.

Outdoor cycling and indoor cycling are not the same. So when riding outdoors the majority of time throughout the year and then being forced indoors due to the cold and daylight, there is a transition that needs to take place before you feel good riding on the indoor trainer. When indoors, you are targeting the prime movers, using less upper body and more leg and hip strength. The places a focus on the quadriceps, gluteal and hamstring muscles to produce power. This is different than outdoors where you have gravity at play, pulling you down the hill, and terrain that forces you into different positions on the bike, where you need to use more assistance muscles in the legs and more upper body, pulling on the handlebars to complete an effort. So when transitioning to indoor training mainly, it takes a solid 4-6 weeks of consistent training indoors in order to feel good on the trainer. 

​

Weight lifting usually takes a backseat through the main part of the event and racing season. So when starting back to weights in the fall, always take it slow and adapt for a good four weeks first, then incorporate more weight to lift. Start with 12-15 reps per set, with 3-6 sets and focus on Olympic lifts and the core. Two days a week is plenty for most. And never forget to stretch post lifting sessions. Keep these tips in mind and you will have a good transition through November and a great start to the 2026 season!