Cycling is an extremely demanding sport, both physically and mentally; and after a while, you’re going to need a break. Taking time off the bike can be scary and you might feel like you’re losing fitness at a rapid rate, but for most cyclists, the benefits of an off-season outweigh the drawbacks. In fact, you won’t lose as much fitness as you think and you’ll probably come back even stronger. Time it right, and you could have your best season ever following a well-planned off-season. Here’s how to do it.
什么是淡季？
淡季是一段时间，在此期间，您有目的地停止培训，目的是休息和恢复身心。换句话说，您停止骑车几个星期，以便将来达到更高的高峰。在专业骑自行车的世界中，您可能会意识到淡季是所有职业骑自行车者在11月去海滩的时候，没有触摸他们一个月的自行车 - 这是有充分理由的。
骑自行车的人需要康复
淡季是一个至关重要的休息时期，对运动员的年度培训计划与任何艰难的培训课程一样重要。许多运动员（包括我自己的运动员）遵循三周和一周休假的定期训练方法，这制定了一项可持续计划，使运动员能够取得进步，同时还花时间休息和康复。淡季反映了周期的方法，但规模更大。在经过3、6或9个月的培训之后，通常从1月到9月，您已经在自行车上赚了几个星期，并从结构化的培训中度过了一段时间。
淡季的另一个目的是防止过度训练或倦怠。作为耐力运动员，我们倾向于将自己推向极限 - 但这可能会造成巨大的损失。没有足够的休息，您可以将自己推得太远，导致受伤，缺乏动力和身体阻碍。淡季就像预防性护理一样，在出现问题之前就达到了问题。
When to Begin Your Off-Season
休赛期应该在您最重的赛车和训练障碍物结束时，并在您的最后一个进球比赛之后立即进行。这使您有最大的时间放松和康复，并在下一个赛车赛季之前有足够的时间来建立自己的健身。传统上，这是在春季和夏季针对公路赛车，山地自行车和砾石活动的骑手，在秋季初（9月或10月）。这些学科的高峰事件落在5月至7月，其中最后一个事件在9月至10月结束。除非您在感恩节前有重要的越野赛比赛，否则这是时候休息了。
For one of my athletes targeting the USA Cycling Road National Championships in July, here’s how their season would look from 20,000 feet:
| 我的th(s) | Training focus |
| January-March | 根据 |
| 三月 - 五月 | Build |
| 五月六月 | 顶峰 |
| July | 目标事件 |
| July-September | 赛季结束 |
| October | Off-season |
| 十一月十二月 | 非结构化骑行（例如，CX娱乐） |
一些运动员可以（并且应该）在赛季中期短暂休息1-2周，尤其是在赛车赛季漫长的情况下。例如，西海岸的公路赛车手可能是1月至10月的赛车标准。但是这个时期太长了，无法保持峰值赛车状况，因此建议在4月或5月进行短期休赛期。
How Long Should Cycling Off-Season Be?
One week is the minimum amount of time you’ll want a break from the bike, but the more tired you are, the longer your off-season should be. If you just hit the summer racing circuit and raced from May through August, you might only need a week of rest. But if you raced cyclocross through the winter, started road racing in January, and continued through August, you’re going to need 2-4 weeks off the bike.
Of course,you will lose fitness during the off-season- 但不要流汗。当您返回训练时，您将获得所有这些健身，并获得更多的培训，而新鲜和能量的额外提升可能会推动您超越以前的限制。
请记住，在淡季期间，您几乎远离目标活动。我的大多数运动员都针对夏季赛车活动，例如6月或7月的美国骑自行车国民，他们的淡季出现在9月或10月之后。这为您提供了整整八个月的恢复训练，建立健身，并在明年处于峰值状态。
What You Should Be Doing During Off-Season
One of the most common questions I hear from my athletes is, “What can I do during my off-season?” They want to ride and train and race, because that’s what they’re used to and what they’re driven towards as competitive cyclists. But you shouldn’t be doing any of this during the off-season — it’s a season to take off!
During your time away from the bike, there are a number of other things that you can do, some of which involve exercise and some of which do not. In just the first few days off the bike, you’ll notice that you suddenly have an abundance of time. Use this to your advantage! Catch up on work or house projects, spend more time with friends and family, or simply sit by the window and read. Remember that the purpose of the off-season is to rest and recharge, so don’t overdo it by building a new deck in two weeks or you’ll be exhausted when you return to training!
关于淡季的一个普遍神话是，您不允许您骑行，跑步或做任何艰苦的事情。当然，您应该在淡季期间不要训练和赛车，但是如果您愿意，也应该保持活跃。全年平均每周培训20多个小时以上的专业骑自行车者才真正需要两周以上的生理休息。我们大多数每周训练5-10个小时的训练比身体休息需要更多的精神休息时间，这就是为什么在淡季期间可以骑车的原因（只要非结构化和简单）。
You can ride your bike to the coffee shop, around the neighborhood with the kids, or to the local mountain bike park. Stay away from high-intensity intervals and just enjoy the ride. The off-season is a wonderful opportunity for rest and relaxation, but it is also the perfect time to remind yourself why you love riding a bike.
参考
Bogdanis, G.C. (2012, May 18). Effects of physical activity and inactivity on muscle fatigue. Retrieved fromhttps://www.frontiersin.org/articles/10.3389/fphys.2012.00142/full
