Cycling Through Winter

Cyclo Cross – for those who want to keep racing

Last Sunday, was my last race of the year, and the first day of winter (clocks go back) It marks the end of the racing season and several months of winter training.

After the excitement of interval training and hill climb races, long slow miles through the English winter don’t exactly seem that appealing. However, I’m motivated to try and stay fit over winter and do better in races next year.

This is what I will be doing over the next few months.

• No Interval training. I’ve been doing a lot of interval training in September and October so won’t be doing any until maybe February. But, even in February / March it will be less intense. Having said that, I don’t ride with a heart rate monitor which will start beeping if I go above 80% HR. I like going hard up hills even in winter. If I feel like racing up a hill, I will do. I don’t have any strict training plan. The main thing about winter training is to enjoy it. That’s my philosophy anyway
• 7-18 hours a week. In winter, I feel more flexibility in training. If it is pouring with rain or icey cold, there is no harm in missing a day’s training. I try to go out when I can. But, don’t always prioritise cycling.
• Winter training doesn’t have to be slow. I like to cycle reasonably fast, maybe 70-80% heart rate. I don’t use a heart rate monitor, but, I’d rather be cycling at 18-19mph than plodding along at 15mph.
• Winter break first 2 weeks of January. In January I’m off to Malaysia, I won’t be taking my bike because the roads were not welcoming to cyclists last time I visied.. I think two weeks off your bike does no harm. In fact some professionals think it does them good.
• Training in the Light. One of the biggest obstacles to winter training in the winter, is the lack of daylight hours. It can soon get dark around 5pm, and in December it will be dark by 4pm. The other problem is that early in the morning it is often freezing and I don’t like to train then.
• Group Rides I will try to do make some Sunday morning rides with Oxford City R.C. I don’t mind training on my own, but, in winter, especially, it’s good to train in company. (cycling on own vs cycling with others)
• Dealing With Cold Hands and Feet. I suffer from Reynauds disease which is basically cold hands and cold feet. Cycling makes this worse because little blood gets to the feet especially. I will be using my battery operated socks and hotpads which make winter training possible for me.

Essential winter cycling gear

winter cycling training