Winter weather doesn’t mean cycling ends. This is the time of the year in which cyclists need to be smart and safe. Cold weather is a challenge to cyclists the world over. Warm weather rides can make for smooth sessions, but cool temperatures may cause the ride to be anything but straightforward. Racing fans are anticipating the biggest horse races of 2020-21. Punters and race fans alike can get the latest Kentucky Derby odds and news ahead of the festival in 2021.
Winter cycling is necessary training to improve overall performance when the weather warms up. Here is a look at 5 tips for effective winter training.
Make achievable goals
Regardless if you want to improve overall stamina or speed, you cannot do it unless a game plan is created. Building a game plan featuring achievable goals is a way to show short-term and long-term gains. There are a host of training apps that allow you to create a plan with achievable targets. One of the most important aspects of winter cycling is not to create goals that are too difficult to achieve. This will simply lead to frustration and poor training.
Set an end date and go backwards
When creating a game plan, set an end date for your goals. Then, go backwards and decide how much time (days, weeks, months) you need to reach that end date. This allows you to set training sessions, block off intensity, and recovery periods. Most cyclists create plans to build endurance and intensity is added afterwards as the end date for your goals get closer.
Get the kit right
One of the most draining aspects of winter cycling training is the weather. If you don’t dress right, then a training session can be absolutely miserable. You should wear an extra layer of kit and add a waterproof jacket for those chilly, rainy winter days. Gloves, socks, and overshoes can completely change your ride as they keep your hands and feet from freezing.
Take rest days
Training puts your body under stress. The body uses the stress to adapt to a race through training. Rest days allow your body to heal, repair, and improve after undergoing stress. Consistent stress from training can wear your body down and without taking time off, the body is unable to adapt. You are also open to an upper respiratory tract infection. Colder months make an upper respiratory tract infection more possible due to the immune system being lowered.
Every moment of cycling should be maximized. Cycling without purpose can lead to the logging of “junk miles”. Winter cycling training should have a purpose. It may be fun to ride with friends or family on a weekend on a casual route, but a lack of structure can lead to wearing yourself out for more intense training days. Indoor cycling training during winter creates the structure you need to build a long-term program that offers results. You can also eliminate junk miles by using indoor training plans during colder months.