Maximising Your Winter Training
Maximising Your Winter Training
Now that the clocks have changed, the reality of winter is as real as it’s going to get. Evening light is virtually non-existent and temperatures are dropping (the risk of rain goes without saying), but that doesn’t mean riding your favourite two-wheeled steed has to come to an end. Training on your bike is supposed to be challenging, but don’t make it harder than it needs to be – we’ve compiled a list of our top winter training tips that should give you an edge at the pointy end of the year!
Work With The Light
Unfortunately, now that the clocks have changed chances are that the sun is going to set before you even finish work – this means that riding after work will be in the dark, no matter what you do.
On the flip side, now that the evening has drawn in, mornings are brighter again. Consider switching your schedule and riding in the morning when there’s more light at your disposal. The sun rising at around 7am means that you should be able to get a solid hour of riding in the daylight before work (perhaps even more if you’re working from home!).
Invest In Quality Lights (And Charge Them)
If evenings are your only option, make sure you’ve got a quality set of lights on your bike. Bike lights are the simplest way to maximise your visibility on the road to other road users, and of course, help you avoid obstacles and potholes that are much harder to see in low light.
Now, it’s all well and good having a solid set of lights, but they’re no use if they aren’t charged! We’ve all been there – plunged into darkness after forgetting to charge your front light and having to call home for a lift. Sometimes rides end up longer than expected, whether you have a mechanical, puncture or take a wrong turn, these things happen. Try to make a habit of charging your lights every couple of rides, or even after every ride just to be on the safe side!
Light Options
Short But Sweet In The Week
Whether you head out in the morning or the evening, the temperatures can be quite cold at this time of year. Tailoring your rides to suit the temperature is an easy way to maximise your training without freezing your toes off.
Training rides during the week don’t have to be long, keep rides before or after work fairly short but throw in some intensity to keep the legs working. Longer rides can be left for the weekends when you’ve got all of the daylight hours you can dream of, and temperatures at midday will be (slightly) warmer. There’s no need to be too specific or intense with these rides, just go with the flow on your club run or keep things fairly steady on your own.
Avoid Overdressing
Despite the cold temperatures, overdressing is easier than you might think in the winter months, so choose your clothing carefully! Not all rides are made equal – shorter, more intense rides will work up a lot more body heat than a long steady ride, so dressing accordingly will help mitigate the risk of overheating.
Too much sweat can cause you to get extremely cold when you come to a standstill, as your clothing will be damp. Layering is the key to avoiding this – opt for easily removed, breathable clothing that you can take on or off depending on how you’re feeling. Items such as a gilet, arm/leg warmers and windstopper jackets are perfect for this, letting you regulate your body temperature on the move.
It’s always worth making space in your jersey pocket for a lightweight waterproof jacket too, even if the sky looks clear. We’re used to temperamental weather in the UK at the best of times, let alone in the winter. You never know when the rain is going to strike, and chances are if you’ve got it you won’t need it – but you’ll be glad you had it when it does.
Indoor Training
Sometimes the weather doesn’t do you any favours, and no matter how much you enjoy riding in the winter there’s no denying that heavy rain can put a damper on your mood (excuse the pun). It’s not for everyone but for those rough days, indoor training can be a great option.
Indoor training could be a blog post in itself, but here’s a couple of tips to make the most out of it:
For short, high-intensity interval training rides, it doesn’t get much better than the turbo. Focused, intense riding offers great bang for your buck, so much like mid-week outdoor rides, keep them short and sweet! Long rides on the trainer can be boring, sweaty and uncomfortable, so save those for outside.
Constant airflow is key. Being shut away in a small room and working hard on the bike generates a surprising amount of heat – crank the windows open and invest in a fan (or two!), overheating is easier than you might expect and is no fun.
Indoor Trainer Options
£449.00
£999.99
Don’t Force It – Take Rests
If you miss a training session because of the weather, lack of time or simply didn’t feel up to it, don’t sweat it! Riding your bike shouldn’t feel like a chore, and let’s face it, missing one session from time to time isn’t the end of the world.
If you’re struggling with finding motivation, take a few easy days and mix things up next time around. Perhaps try one less hard ride in the week but work slightly harder on the weekend club ride – see what works for you.
It’s important to note that resting is a key part of training, and is often overlooked. It’s very easy to get caught up in the intervals and hard rides, causing yourself to overtrain. Not only will this affect your fitness gains, but it’ll also affect your motivation and could cause issues in the long run. Make sure you fill in the gaps with easy spins and days off the bike, trying to avoid too many consecutive days of high intensity (cap it at 2 or 3).
