{"id":132790,"date":"2016-01-05T13:50:41","date_gmt":"2016-01-05T11:50:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/?p=132790"},"modified":"2016-01-06T11:15:47","modified_gmt":"2016-01-06T09:15:47","slug":"8-tips-for-successful-winter-training","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2016\/01\/05\/8-tips-for-successful-winter-training\/","title":{"rendered":"8 Tips For Successful Winter Training"},"content":{"rendered":"

This Christmas you may have eaten a little roast goose, maybe a forerib of beef and a side of ham \u2013 not to mention the roast potatoes. \u00a0It\u2019s time to suck it up, and burn the fat because Spring is just around the corner. \u00a0Here are our winter training tips!<\/strong><\/p>\n

<\/p>\n

You don\u2019t have to eat on your ride<\/h2>\n

With all that extra fat on your body, you won\u2019t need to eat during your one-hour training ride \u2013 let your body use up your reserves of fat. \u00a0If you\u2019re riding further than 50 miles with some big hills, or 100 miles relatively flat, maybe consider eating – but only if you fall victim to the dreaded bonk. \u00a0If you\u2019re healthy, only eat it if you absolutely have to.<\/span><\/p>\n

Start slow<\/h2>\n

If you\u2019ve seen the start of a stage race, the peloton moves relatively slowly and you should train the same way. \u00a0Let your body warm up gradually before hitting the big climbs or busting out your intervals. <\/span><\/p>\n

\"\"<\/a><\/strong><\/strong><\/p>\n

Keep your muscles warm<\/h2>\n

Treat your legs like F1 teams treat their tyres before a race \u2013 keep them heated. \u00a0Thermal full length bibtights are great for keeping your guns warm, and will keep them performing at their best. \u00a0Warm muscles are less susceptible to injury.<\/span><\/p>\n

If you can\u2019t get outdoors, work the floor<\/h2>\n

Giro D\u2019Italia winner, Ivan \u201cThe Terrible\u201d Basso, recommends hitting indoor training if it\u2019s impossible to get outside. \u00a0Lunges done properly help strengthen core muscles that support your body\u2019s \u201cchassis\u201d and helps your legs deliver all the power to your pedals. \u00a0Turbo trainers and rollers are great to use, and let you watch Mont Ventoux stage repeats to keep you inspired.<\/span><\/p>\n

\"\"<\/p>\n

Little & often<\/h2>\n

Team Sky\u2019s performance manager, Rod Ellingworth, recommends riding as much as possible, but he also recommends easing yourself into the season with realistic goals \u2013 so don\u2019t overdo it when you do finally hop on your bike. Be patient, you\u2019ll get the opportunity to tackle that double century in spring. \u00a0Work up the hours per week gradually. \u00a0<\/span><\/p>\n

Quality not quantity<\/h2>\n

You gain a lot more from cycling up hills than cycling long distances. \u00a0If you cycle on the flat at 15mph and you weigh 80kg (175 pounds) you burn about 350 calories per hour. \u00a0If you do the same up a 3% incline, you burn about 980 calories. \u00a0That\u2019s almost triple the calories. \u00a0Even dropping down to 10mph up a 3% incline would burn more than twice as much as 15mph on the flat. \u00a0Remember to coast downhill, recover your energy, then put your effort into attacking the hills.<\/span><\/p>\n

\"Falling<\/a><\/p>\n

Stay comfortable, stay motivated<\/h2>\n

There are plenty of winter products that may seem like marketing gimmicks, but shoes covers, mud guards, arm warmers, and embrocation all make the thankless task of winter training more of a pleasure than a chore.<\/span><\/p>\n

Apr\u00e8s ride care<\/h2>\n

Stretching after a ride is far better for you than stretching before \u2013 your muscles are warmed up and you\u2019re less likely to sustain an injury. \u00a0Yoga is perfect, so if you know how to run through some forms, do so. \u00a0If not, at least look up how to do quad stretches \u2013 your quads will be grateful. \u00a0Finally eat an apple for the anti-oxidants, especially if you plan to ride the next day. \u00a0If you don\u2019t have an apple to hand, you\u2019ll be happy to learn that a glass of red wine left over from the festivities will also supply you with all the anti-oxidants you need.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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