Winter Training
Winter, time to rebuild your body after another season of repetitive-rotary-abuse.
Training indoors removes variables, you’re able to track progress more effectively, it’s an opportunity to hit the gym and bounce back leaner, stronger, happier.
Personally, I like to keep ‘numbers and structure’ indoors, and ‘riding on feel’ outdoors. Once you get to know your body ‘riding on feel’ enhances the experience - you’re in the moment not in the data.
I'm not a ‘fair-weather cyclist’ (the clue is in my name 😉), I use the road to get outdoors and clock the base miles. The old adage “There’s no such thing as bad weather, just bad choice of clothing.” has never been truer, there are so many great winter products on the market, there’s really no excuse.
My favourites:
CHPT3 Jersey Jacket - with a range of 0° to 20°, it’s the most versatile product you can own.
CHPT3 Rocka - The rainproof technology of the Castelli Gabba, reimagined.
SKS Mudguards - “You use mudguards from 1 November till 1 May or you ride alone” - Brian Holm.
I keep it steady on the road, my priority is to stay rubber-side-down, saving ‘proper training’ for the Wattbike and weightlifting.
Training indoors isn’t an excuse to stay warm and dry, it's about rebuilding all those joints, ligaments, muscles and bones that have been neglected/punished during the summer.
Strength Training
“Is strength training good for cycling? Our sports science editor finds out.”
These ‘click bait’ headlines from shitty cycling magazines never give you a yes or no answer.
So, here's my advice - ask yourself ‘Do I like strength training?’
Yes - Then its good for you, and therefore your cycling.
No - Ah well, its not for everyone.
I lift weights because I enjoy it, that’s all that really matters. Strength training gets you off the saddle (which is a good thing), and gives your poor arse a rest.
This is a typical ‘Winter’s winter week’ (basically just moving pain to different body parts):
Monday
Arms & recovery (commute).
Because cyclists need some sort of upper body strength, right?
Tuesday
Recovery ride on the road.
Flushing out the DOMS from Sunday. Strictly piano pace.
Wednesday
Wattbike intervals: 20min warm-up followed by 20x 30sec sprints 1min rest in-between.
Best way to find your maximum HR…
Thursday
Core conditioning and recovery (commute).
You need a strong core to hold a low position on a bike. Its the bridge between the bars, saddle and pedals.
Friday
Wattbike endurance: 20mins warm-up followed by 30mins sweet-spot.
Good for endurance, gets the job done in a short space of time.
Saturday
Chain-gang: Gas, gas, gas, road-sign sprints, repeat.
(To appear normal, I occasionally have to interact with other humans.)
Sunday
Legs & recovery (commute).
Box jumps to build power and get your heart pumping, squats, lunges and deadlifts to build strength and bone density.
I’m using this routine to maintain good physical and mental wellbeing. When I’m targeting an event, l’ll look at the demands and tailor my training accordingly.
When you have a goal just ask yourself:
What does success look like?
How do I work backwards from it?
Pick a pro that would excel in that event, and use them as inspiration.
Keep it simple:
Training & Competing
Nutrition & Hydration
Rest & Recovery
If something’s not working, find out why and change it.
Gareth.