Winter Cycling Training

Winter is a good time to build up on your base training. It doesn’t have to be at 14mph on long slow club runs. I like to keep up a decent pace; often I average between 17 and 19 mph. However, I see winter as a time to avoid hard interval sessions. After doing the hill climb season in October it is good both physically and mentally to have a break.

Weights.

I’m not a great fan of using weights so I can’t recommend their use. However, some people find them helpful for generating a better all round performance

Diet.

If you gain a few pounds during winter no harm. It is better to just concentrate on eating healthy and sensibly rather than worrying about keeping to your racing weight. At the same time, you don’t want things to get beyond control and see your weight increase significantly.

Training with other people.

Training with other people is a good way of maintaining motivation. Just a small number of training partners can help provide the incentive to go out when staying in seems more attractive. Look for a local club in your area. It is good to find someone of a similar standard. Try also to avoid the winter racer – someone who is always wanting to sprint for road signs, even in the midst of December. Save your racing for summer and the real races.

Motivation

This is the key for winter cycling training. Find ways to motivate yourself throughout the dark winter months. Have a mileage chart and try to keep to certain targets. Mix up your training, and if possible try to go on a winter training camp and give yourself a break from the English weather.

Rest

It is no harm to have 2-3 weeks off the bike completely. You will lose a little fitness, but, this can be soon recovered. It depends alot on your mental frame of mind. If you are mentally tired with cycling this is the best reason to have a complete break. Hopefully, the bug will come back, when you stay off completely.

Tips for cycling in sub zero temperatures

Winter Cycling Gear