RAGBRAI LII Training Blog 2, by Training Coach David Ertl
Getting Started in Winter
As I sit here inside writing this, it’s hard to believe it’s going to be 100 degrees warmer in July! Needless to say I won’t be riding my bike outside today. Many of you are likely in the same situation. Even traditionally warm locations are experiencing quite the winter this year. Yet I know many of you are excited about the RAGBRAI route announcement and registration being open, and are anxious to start getting ready for this ride. I’d like to give you a few tips on things you can do early in the year to start getting ready and begin your RAGBRAI Training.
Ride Outside if You Can
First of all, if it is warm where you live, by all means get out and ride your bike. That is the very best thing you can do to get ready for RAGBRAI. Go ahead and make those of us stuck in subzero weather envious! You don’t have to be out doing crazy long rides yet, but if you haven’t ridden much (or at all) since fall, just get back on the bike and start with some easy miles to get your bike legs back under you. You have plenty of time to build up to long rides.
Indoor Training Options
If you don’t have the luxury of riding outside just yet, there are a number of options to consider. One is to ride your bike on an indoor trainer. While smart trainers are all the rage now, along with their computer apps such as Zwift and Rouvy, dumb trainers can get the job done as well. While certainly not as fun as riding outside, it sure beats frostbite. I’d suggest doing rides up to an hour long indoors. These can become monotonous on longer rides. And spice them up with intervals to help pass the time.
Spin Classes
Another option is to take spin classes at a local gym. These are a motivating way to ride indoors during the winter. It’s a lot more fun to suffer with others than alone!
Alternate Activities – Try Something New!
But it doesn’t have to be a workout on the bike either, it can be almost any other type of activity that gets your heart rate up, moves your body and is something you can enjoy or at least tolerate. The off-season is a good time to do activities other than cycling to use different muscles. I’m assuming many of you reading this primarily get your exercise from riding a bike. So if you can’t ride right now, go ahead and try other activities such as jogging, exercise classes, rowing machines, elliptical machines, etc. You might even try other sports such as pickleball or basketball, just be careful not to hurt yourself if you aren’t used to these activities.
Strength Work
Winter is also a great time to do some strength work. Build some leg strength which you will need this summer but also don’t neglect your upper body and core. This will make you stronger all around which will come in handy come July. My one big rule regarding strength training is DON’T GET INJURED! Make sure you know how to do exercises correctly. A session with a personal trainer is well worth it especially if you are new to strength training.
And finally, if you are stuck in arctic conditions surrounded by ice and snow, take advantage of it. Go snowshoeing, cross-country skiing or ice skating if you can. You only get to do this a short time each year and they are all perfect cross-training exercises. So don’t curse winter, embrace it!
The Bottom Line
Bottom line, get active, any way you can right now. The serious cycling training will come soon enough. The important thing is to get moving and exercising, any way you can. Begin your RAGBRAI Training now, and your future self will thank you for it in July!
Find All 2025 Training Blogs
Find all of Coach Ertl’s Training Blogs, as well as the 2025 Training Plan in our Training section on RAGBRAI.com.
Coach David Ertl
David Ertl is a USA Cycling Advanced Certified Coach. He coaches individual cyclists through the Peaks Coaching Group www.peakscoachinggroup.com/davidertl . He also provides cycling training plans and eBooks at his website: www.CyclesportCoaching.com. He can be contacted at [email protected].
