{"id":197475,"date":"2024-12-27T06:00:13","date_gmt":"2024-12-27T06:00:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=197475"},"modified":"2024-12-16T08:31:25","modified_gmt":"2024-12-16T08:31:25","slug":"winter-training-and-cycling-alternatives-my-off-season-approach-by-kasia-niewiadoma","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2024\/12\/27\/winter-training-and-cycling-alternatives-my-off-season-approach-by-kasia-niewiadoma\/","title":{"rendered":"Winter Training and Cycling Alternatives: My Off-Season Approach By Kasia Niewiadoma"},"content":{"rendered":"

Winter training is a different beast compared to the rest of the year. It\u2019s when I shift gears\u2014both literally and figuratively\u2014by focusing on maintaining fitness, mixing in other activities, and taking the time to prepare my body and mind for the upcoming season. Here\u2019s how I approach it.<\/strong><\/p>\n

<\/p>\n

Indoor workouts: Making the most of the trainer<\/b><\/h2>\n

Winter training can be challenging, especially in December when the days are short, the temperatures drop, and fitting in a five-hour endurance ride feels like the mission of the day. On days when the weather is just too gnarly, I often jump on the trainer or split my rides: an outdoor morning session followed by an indoor \u201csweaty fest\u201d in the afternoon.<\/span><\/p>\n

Honestly, I always have to pump myself up before getting on the trainer because my motivation often equals zero. To make it more engaging, I pair good music with Zwift.<\/a> I like the sense of movement it gives me\u2014things changing in front of me helps me focus. Watching movies doesn\u2019t work for me; weirdly, I just can\u2019t concentrate.<\/span><\/p>\n

On the rollers, I start with a 15-20 minute warm-up, finding the right rhythm. Then, I move into strength efforts: five minutes on, five minutes off. This workout keeps me fully engaged and makes time fly while allowing me to focus on activating the right muscles by pushing a low gear. It\u2019s sweaty, productive, and oddly satisfying.<\/span><\/p>\n

\"Indoor<\/a>
Winter training can be challenging, especially in December when the days are short, the temperatures drop, and fitting in a five-hour endurance ride feels like the mission of the day. \u00a9 Profimedia<\/figcaption><\/figure>\n

Finding winter freedom by exploring other sports<\/b><\/h2>\n

Winter is one of my favourite times of the year because I can include other sports in my routine without worrying about compromising my racing form. After taking some time off, I ease back into my program with jogs that eventually turn into faster runs, yoga sessions that lead to proper gym workouts, and\u2014if I can gather a group\u2014I love playing basketball.<\/span><\/p>\n

Basketball is special to me because it throws me back to my childhood. There\u2019s something about it that makes it feel free and crazy in the best way. It\u2019s an intense, fun way to stay active while breaking out of the cycling routine.<\/span><\/p>\n

Building balance and power through strength and conditioning\u00a0<\/b><\/h2>\n

Before I jump into strength training,<\/a> I always visit my physio to assess which muscles need extra attention. We evaluate my body\u2019s alignment to identify any imbalances that could be corrected. In the last few years, the diagnosis has been consistent: my upper body always needs work since I spend so much of the season focusing on my legs and glutes.<\/span><\/p>\n

I prioritise my deep core muscles because they keep my body stable and injury-free. From there, I focus on building pure power with exercises like deadlifts, hip thrusts, Bulgarian split squats, and regular squats. My sessions are short but explosive\u2014it\u2019s about quality over quantity.<\/span><\/p>\n

Staying motivated on cold days<\/b><\/h2>\n

Motivation in winter comes in waves. Some mornings, I wake up feeling energy flowing through my body, and other days, I just want to stay in bed. On those tougher days, I create routes with a purpose. It sounds silly, but having a goal\u2014like visiting a nice bakery or coffee shop\u2014sparks a bit of joy.<\/span><\/p>\n

As I\u2019m exercising, I allow myself to indulge in whatever delicious baked goods I want. I\u2019ve got a serious sweet tooth, and this small reward keeps me going. It\u2019s not about being strict; it\u2019s about finding the balance that keeps me excited to ride.<\/span><\/p>\n

Using virtual tools and warmer climates<\/b><\/h2>\n

I rely on Zwift and online yoga or Pilates classes to structure my indoor training.<\/a> I\u2019ll stick to this routine for a few weeks, but then I\u2019ll escape to a warmer place where I can train outdoors for longer sessions.<\/span><\/p>\n

\n
\"best-mobile-apps-for-indoor-cycling-in-2024-here-you-go\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

Best Mobile Apps for Indoor Cycling in 2024? Here You Go<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

One thing I appreciate about being a professional cyclist is the ability to travel in search of sun and better training conditions. During the 2020 lockdown, when we were confined to our homes, Zwift became my daily outlet. I even used the companion app to communicate with other Zwifters, which was surprisingly fun and helped me feel connected.<\/span><\/p>\n

Balancing fitness and recovery<\/b><\/h2>\n

Winter training is about finding the right balance between maintaining fitness and allowing your body to recover. My biggest advice is to stick to a structure created or approved by a coach.<\/span><\/p>\n

I often catch myself wanting to add more to my day\u2014thinking I\u2019m not doing enough. It\u2019s tempting to cram in a morning run, a ride, and a gym session, but that doesn\u2019t make sense. Having someone oversee your training helps ensure you don\u2019t push yourself to the point of fatigue, which could require a full stop for weeks. Winter is for slow, steady progress.<\/span><\/p>\n

Winter gear must-haves<\/b><\/h2>\n

The right gear can make all the difference for winter riding. I swear by merino undershirts\u2014they\u2019re amazing for layering. When you start sweating on a climb, they keep you warm and prevent you from freezing on the descent.<\/span><\/p>\n

Another must-have is warm-up patches for your gloves or shoes. They\u2019re simple but feel like little miracles on cold rides. And, of course, a fender is essential. Keeping your back dry makes outdoor rides much more manageable, even in unpleasant weather.<\/span><\/p>\n

Nutrition in winter<\/b><\/h2>\n

Nutrition can be tricky in the winter because I often feel like eating all the time\u2014I get cold and tired faster. Sometimes, I\u2019m unsure what the correct amount is or how much post-ride snacking is too much.<\/span><\/p>\n

Working with a nutritionist has been a game-changer. They\u2019ve helped me understand what my body needs for recovery and training. For me, protein<\/a> intake is crucial, especially with the strength work I do. It helps repair muscles and prepares me for the next day\u2019s training.<\/span><\/p>\n

My top winter riding memories<\/b><\/h2>\n

Some of my best winter training moments are simple: riding with friends and sprinting for town signs. These rides are about having fun and staying silly while still being active.<\/span><\/p>\n

There\u2019s no ego involved\u2014just good vibes and great company. It\u2019s a reminder that training doesn\u2019t always have to be serious; it can be playful and full of laughter.<\/span><\/p>\n

Winter training may have its challenges, but it\u2019s also a time of opportunity and discovery. By embracing a mix of structured workouts, other sports, and simple joys, I\u2019ve learned to make the most of the off-season.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Winter training is a different beast compared to the rest of the year. It\u2019s when I shift gears\u2014both literally and […]<\/p>\n","protected":false},"author":99,"featured_media":196259,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[4504,2043,8219,735],"global-categories":[3366],"class_list":["post-197475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-indoor-cycling","tag-kasia-niewiadoma","tag-winter-cycling-training","tag-winter-training","global-categories-cycling"],"yoast_head":"\nWinter Training and Cycling Alternatives By Kasia Niewiadoma<\/title>\n<meta name=\"description\" content=\"Winter training is a different beast compared to the rest of the year. 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