dhb have lifted the lid on how our riders keep fit when they are not in the saddle.
Long winters in the cold, wet and windy British weather can be soul-destroying for even the most hardy of cyclists.
Many escape to sunnier climes, with members of our 2018 squad opting for Spain and even Malaysia in recent weeks.
But while on home turf, they often choose to vary their regime in a bid to remain motivated and make gains ahead of the season’s start.
So dhb, our official kit suppliers, have quizzed Tim Elverson’s troops on their favourite exercises and activities to keep both body and mind fit and fresh.
ANDY TENNANT: SQUATS
For us track riders, peak power is of great importance. So as part of our strength and conditioning programme we will do plenty of squats. They are key exercises and give huge bang for the buck.
Endurance athletes tend to struggle with these, particularly the tall, skinny ones like me. But front squats work a great range of movement and, if performed correctly, can make a huge difference to trunk strength and back health.
The movement is different to that of cycling, so can often feel horrible at first. But when you develop that range of movement it really pays off. Little tips like putting a broomstick behind your back will ensure you keep the correct form.
You can even build a non-weighted squat into your core workouts. For me, or the roadies during the winter, you might do squats in the gym twice a week. During the season, once a week is enough to maintain your strength.
ALEX PATON: SQUASH & RUNNING
There is not one specific activity I do in the winter or off-season. After a bit of a holiday, I normally end up doing some running. This usually lasts about two weeks until I pick up a sore knee and vow never to run again. Each year I do the same and never learn!
I have played a bit of squash and done a little running this winter. It is nice to be able to play some sports other than just cycling and I can do these with my girlfriend, which is nice for us both. I quite like the mental break from cycling all the time.
MATT NOWELL: CORE & MOBILITY WORKOUTS
Off-the-bike exercise?! What’s that? I usually walk the dog but recently started at a gym doing some core and mobility work. But apart from that, I don’t do a lot out of the saddle.
HARRY TANFIELD: SWIMMING
I like to get into the pool for some swimming whenever I can. It is a great workout and is nowhere near as stressful on the body as cycling. Plus, it’s warm!
RORY TOWNSEND: RUNNING
Generally speaking I like to do any training that’s off the bike! I’ve always done a bit of running, though, having started in triathlon.
So in the winter I do a bit of that when I’m not riding. I enjoy a parkrun and this year I’m aiming to go under 16 minutes for 5k.
JOE FRY: WALKING THE DOG
In the winter I like to take the dog for a walk after certain training sessions. I like having a bit of time to bond with the dog and clear the head in the country and woods. Walking helps with the recovery, too. It is always good to keep active after training.
MAX STEDMAN: RUNNING
Running is my winter exercise of choice. A lot of studies out there show cyclists probably don’t have the strongest bones in the world, so it slightly helps counteract this.
I usually stop in January, though, as 20 minutes running is enough to make my legs hurt more than most training rides.
In an ideal world I would be cross-country skiing, though, as it’s just far cooler!
LOUIS ROSE-DAVIES: CORE ROLLER
The off-bike exercise I do most often and think is my favourite is using the core roller. It is basically a small wheel with a rod though it for your hands.
Get on your knees and roll the wheel out until your body is flat, then try to hold that position before rolling it back in.
It is a great exercise for your core strength and works your triceps as well. It’s always a good laugh watching your mates pick it up and have a go, too!
JACK PULLAR: PLANKS
I do planks in the winter to maintain good core stability. Even though you aren’t physically moving, the effort required to hold your body off the ground and to maintain the posture works the muscles of the inner core which in turn results in a added strength.
This helps on the bike to hold a good position. It’s key to hold your upper body still so you get maximum power transfer through the pedals.
I do three, two-minute sets of these two or three times each week, while working around other core exercises.
CHARLES PAGE: STRENGTH & CONDITIONING
I like to hit the gym during the winter for strength and conditioning sessions. It gives me a strong grounding going into the early spring, knowing my legs and core are sturdy in both technique and strength.
SO THERE YOU GO…
It’s not all big miles and turbo tear-ups for our troops as they prepare for the new campaign, which begins with the Perfs Pedal on Sunday, February 11.
Chris Opie’s young family no doubt keep him on his toes, while James Lowsley-Williams has been enjoying getting stuck into some cyclocross this winter.
And you don’t need us to highlight what British track champion Charlie Tanfield has been up to since the road season came to a close.
Hopefully all their hard work will pay off over the next few weeks and months.