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Winter Training Article
Here we go again, another season over, party time again, isn’t it? Well yes it is, if you’ve had a full season of racing and training then a few weeks off this time of year will do you good. But then what? While most of us are planning what our goals and ambitions are for next year are we also planning what we are going to do over the winter in order to achieve them?
For most club riders the format of their winter training takes care of itself – get on the club runs most weekends, maybe the odd evening group ride if someone organises it, perhaps even a turbo session here and there. If they’re really keen they may join a gym and try and beat the meat heads on the leg press. All good stuff, but is it structured? Is it designed to build on your current fitness and take it to a new level next year? And does it look at working on your weakness’s and gaps in your all round racing ability?
Some of the areas that you might want to look at over the winter include:
Aerobic endurance
This is the main area that we all try to improve anyway. By getting the miles in. But those long steady miles, whether done on club runs or on your own must be done at a low intensity using low/medium gears. Higher intensity work will have the wrong physiological effects for building base and combining long miles and high intensity at the same time is a recipe for overtraining. Shorter turbo sessions can be at a higher intensity but should still be mostly below threshold for this time of year.
Body Composition
Unless you want to spend the first 3 months of the season losing the weight that you put on over the winter, use the off season to train your body to burn fat on the long rides. Too much carbohydrate produces insulin which turns off the body’s fat burning mechanism. So have a modest breakfast and sip a carb drink during the low inten-sity rides to drip feed your blood sugar levels. Always have some emergency food though for when you feel the knock coming.
Strength / Power
The winter is the best time to get in the gym and do some strength & con-ditioning work, not only to strengthen the pedalling muscles, but also to balance/strengthen the opposing and stabilising muscles. You can also find a form of cross training that you enjoy and is conducive to cycling such as indoor rowing.
Tactics & experience
If this has been your weak point in races this season, get on the clu-bruns and down to clubnights and take advantage of the wealth of experienced riders in the club.
Equipment
It’s also the time to look at the equipment that you used this year, think about what you can upgrade to improve performance and get that Christmas list written.
These are just a few of the considerations for putting together an effective winter training plan. So start with your goals for next year and then work out a structured approach for achieving them.
If anyone needs any help or advice on training email info@fit360.co.uk
Andy Bennett
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| Coaching Matters 2009
Coaching Matters 2009.
It’s become apparent to me lately that riders are looking in the wrong places for improvements in performance, usually spending shed loads of money on the lightest equipment and expensive supplements that make unrealistic promises.
So I’ve come up with a list of what you might call the Basics. They are probably things that you have already been told or read before but have forgotten in your quest for more speed.
The list is includes a lot of lessons that I have learned the hard way. They are not in any particular order of importance.
1. Get your position right. If this is out you will be inefficient, uncomfortable and may injure yourself.
2. Make sure you eat the right fuel. Good nutrition is what makes the difference between going like a train or hanging on like a wet lettuce.
3. Build the biggest possible base in the winter. This will give you the engine to stand up to more intense training in the season.
4. Lose any excess weight. But not at the expense of fuel.
5. Avoid overtraining. Make sure recovery is an important part of your programme.
6. Do interval training. These are the sessions that will take you to new levels.
7. Race to your strengths. Train to your weaknesses.
8. Train efficiently. Use what time you have for quality training, ditch the junk miles.
9. Use the club. The Century has an incredible racing pedigree and wealth of knowledge. Use the experienced members at the club or on runs to solve your problems and to discuss ideas.
10. Enjoy your cycling.
Please feel free to get in touch if you need help or want to discuss any of the points or anything else for that matter. Maybe you disagree with something or feel I’ve left something important out.
You can also use the forum page on the website to start a discussion or ask for advice.
Andy Bennett
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