How to approach your winter training
Winter training can be tough. You spend hours battling the cold weather, dreaming of the summer months rolling around. How can you maximise your time out there, how do you avoid burn out, how do you stay healthy are common questions that may spring to mind along with how to approach your training during the winter months.
Here are four tips to help you get through and enjoy winter grind.
Have a goal
Training is so much easier when you have a goal. It brings purpose to what you’re doing. It doesn’t have to be winning the world championships (well it can be) or beating that KOM time when you were in peak fitness last summer. It’s about finding that goal, which keeps you accountable. By doing this, it allows you not to fall into the depths of untrained state. With your main event in the summer, your winter goal can be varied from focusing on your weakness or strength. It can be even more specific such as not allowing yourself to drop below a certain avg. speed on your favourite circuit or it can be frequency training goal throughout the week.
Plan it out
Now that you have your goal, you need to work backward from when you want to achieve it or when you want to focus on something different. Planning it out enables you to bring structure to your training. It provides a birds-eye view of how your weeks can look and insight into your progression path. For example, map out your weekly routine:
- Monday - Rest
- Tuesday - 30 min turbo
- Wednesday - Bunch ride with a backup turbo of 45 mins
- Thursday - Rest
- Friday - 30 min turbo
- Saturday - Bunch ride or solo endurance
- Sunday - Rest
Doing this brings accountability and avoids the thinking of ‘what do I need to do today’. Now that you’ve understood your weekly routine, map it out against your north star. As you go through this process, input your Christmas break and weekends away in order to help you maintain a realistic training load.
Maybe one of the essential elements of training that is often neglected. It is only through recovery that your body can benefit from the hard training you do. In your mapping out phase of your training, factor in recover weeks every 3rd to 4th week of your training cycle. If you know you have a holiday coming up, you can even stretch out your training till then but be aware you may need to reduce the intensity or volume to go that extra week more.
If you don’t enjoy it, you won’t ride it. We believe this the underlying factor to it all. Enjoying your training means you’ll swing over your leg on the turbo without second thoughts, head out on that bunch ride in a positive mindset and dig that little bit deeper when the going gets tough.
Consistency in your training, having a purpose and enjoying it all has more significant effects than just improving on the bike. It improves your mental health, allows you to be in better physical shape and will positively impact other aspects of your life.
If you have some tips and tricks that you use, please let us know or even share it in the Spok'd facebook group