PRE-SEASON TRAINING
By: Truman Glasgow
Looking back on my rookie season in the LifeTime Grand Prix, it was a year of success, growth, grit, and countless lessons. From the highs of racing with the front group to the challenges of mechanicals and tough days on the bike, I grew more this past year than in any season before. My biggest takeaway? Trust and enjoy the process—oh, and maybe test if 2.1 MTB tires really can fit on a gravel bike! As the base season is in full effect. I look forward to sharing how I stay motivated on and off the bike as I prepare for the 2025 season.
The off-season can be daunting for a lot of cyclists. With the first race still months away, it’s easy to struggle to find the motivation to hop on the trainer or brave colder conditions for a ride. It happens to the best of us. That’s why I like to take a slightly different approach to off-season prep—one that keeps me feeling fresh, motivated, and ready for the season ahead.
Spending my winters in Utah can be a challenge at times. While I still spend most of my winter training on the bike, I make time for plenty of cross-training on skis. Backcountry skiing not only provides a great workout but also gives me the chance to enjoy the mountains and switch things up. The benefits of cross-training go beyond just fitness. Skiing builds strength in different muscle groups than cycling, improving overall endurance and power output. When the snow is good, you’ll usually find me skiing in the mornings and spinning out the legs or lifting weights in the gym in the evenings. And when the snow isn’t great? That just means more time to train outside on the bike.
When I am in the gym, I start with getting a good warm-up in (usually on the rowing machine), some light stretching, and then lifting for legs and core. My leg workout usually consists of deadlifts, squats, and lunges with a kettlebell. For core, I typically do planks, side planks, dead bugs, and prone back extensions to fatigue.
My main focus during the winter months is to build a solid base for the season ahead. Most of my rides are spent in Zone 2, with occasional intervals here and there. When I do interval workouts, I prefer to do them indoors on the trainer, where it’s slightly warmer. One of my favorite indoor workouts on Zwift is The Gorby, which consists of 5×5-minute efforts at 110% FTP. The workout is definitely on the more difficult side, but it allows you to push near failure. Depending on my training load leading into this workout, I will slightly adjust the intensity to ensure I can complete it while still pushing to the verge of cracking. I also have a favorite post-ride stretching routine linked below.
My goal in the winter is to ride outside as much as possible. If the roads are dry, you’ll usually find me out there, even when temperatures dip below freezing. Lucky for me, DNA Cycling makes the perfect winter riding gear, allowing me to put in 4, 5, or even 6-hour days in the cold while staying warm. The key is dialing in the right layers. Most days, I start with a mesh base layer, add a short-sleeve jersey or spring-weight jersey, and top it off with the Jedi Winter Jacket. For bibs, I rely on the Roubaix winter tights. Pro tip: if cold toes are an issue, try pairing thermal shoe covers with toe warmers on top of your socks—it works like magic.
One of my favorite routes during the winter months is the Utah Lake Century ride. This route is relatively flat, allowing you to stay on the gas for most of it and stack those base miles. It also has very few stoplights on the south and west sides of the lake, which is great when you’re trying to maintain a solid pace. Plus, you don’t have to deal with the early shade and wet roads that the canyons get in the winter months, which is really nice.
The off-season is as much about mental preparation as it is physical. Taking the time to do hard things, like embracing the cold or switching it up with cross-training, keeps me motivated and excited for what’s ahead. It’s these base-building months that make all the difference in your season, laying the groundwork for the fitness and resilience you’ll need when the races come around. There’s something about pushing through the tough, cold days that builds mental toughness, and I know that grit will pay off when the season is here.
With the season quickly approaching, I feel ready and motivated to take on the challenges ahead. Every hour spent in the mountains, out on the bike, or in the gym has helped me build the strength and passion I need to race at the highest level. But remember, it’s these off-season months when it’s tough and the weather’s cold that set the stage for success. Stay consistent, stay focused, and trust the process. Here’s to another year of growth, grit, and striving to be the best version of ourselves. Let’s make it the best one yet!
Photo Credits: @chaseincolor / @chadames_ / @dnacycling
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