The middle of winter can be a tough time to keep your training on track. However by taking the right approach there are huge benefits to be had from training during the winter.

In this article we’ll look at a few of the different ways you can alter your training to maintain and build your fitness when the weather is so bad you can’t ride outside. In addition we’ll offer some tips to ensure you get the best from your winter training.

Be a Hard Man

Ok, so are you sure it’s too cold or wet to go outside to train? If you can get outside and ride then you’ll reap the benefits. Not only will you gain bragging rights as a cycling hard man but you’ll also be doing the best sort of training for cycling….cycling!

image by MVJantzen

The reality is that if you wear the appropriate kit (shoe covers, winter gloves, leg warmers, multiple layer on top) you can ride comfortably for long periods in temperatures down to about zero degrees. The key is to wear lots of thin layers which can easily be removed as you warm up.

Outdoor training rides in winter can be really rewarding. There’s usually less traffic on the roads and if you pick a nice crisp clear morning you’ll be surprised how much you’ll enjoy it. Oh and the cold weather is usually a great excuse to find a nice cafe to stop at for some coffee!

Hit the Gym

When fowl weather strikes there is always the gym. While you probably don’t want to replicate long, multi-hour rides in the gym,  if you can get a couple of hour long sessions in per week you have a great opportunity to really improve your fitness.

We’ve previously discussed the benefits of training on stationary bikes however if that doesn’t float your boat then most gyms run spin classes. These can make workouts much more fun and increase motivation.

For many years cyclists have used the winter time to do some light weight training on the legs. By building strength and muscle mass over the winter you can emerge in the Spring with more power and strength, making those long hill climbs or fast sprints much easier.

Ride a Fixie

One way to add a new dimension to your riding is to ride a fixed gear bike over the winter. There are many benefits to riding a fixed gear bike, mental as well as physical.

Buy a Watt Bike

If you have quite a bit of cash to spend then consider investing in a Wattbike. Created by the hugely successful team at British Cycling it is the ultimate indoor training bike. With incredibly sturdy design and ability to accurately track your heart rate and power output (watts) these bikes are the ultimate indoor trainers….period.

Us a Turbo Trainer

If you can’t afford a Wattbike but would like the ability to get a decent workout/training session at home then you should definitely consider a turbo trainer. Turbo trainers are simple devices that you mount your bikes rear wheel to in order to offer resistance, enabling you to train at home, indoors on your regular road bike.

There are many different makes of turbo trainers out there and you can spend anything from $100 to over a thousand. Personally I use the hugely popular Cycleops Fluid 2 (check out our review here).

Motivation

Whether your riding a pristine wattbike in your home gymnasium or are working out on a turbo trainer in garage riding you’ll probably soon experience what all indoor riders do….boredom. There’s no hiding it that even for the super motivated amongst us indoor training is boring.

One great way to make the time pass and distract you from the pain you’re inflicting on yourself is to watch a movie – a laptop is ideal if you have one. To take it one step further then try one of the cycling training movies out there like the excellent sufferfest series. With their videos you get a 1st person perspective of a professional bike race and fast pumping music to motivate you to ride and workout along with the riders in the video.

One way to help motivate yourself is to join a cycling club. Not only will doing this help you improve your group riding skills but most clubs training rides are of a slower pace during the winter which will help you build a good base of miles for the summer. Plus riding with other makes those cold winter sessions pass much quicker!

Cross Training

If you feel like you need a break from the bike altogether then a good idea for the winter is to introduce some cross training. Whether you brave the outside for a run or engage in some yoga or pilates, or just some circuit training cross training can bring you some big benefits.

Not only will cross training help you maintain your fitness but it will help you develop your non cycling muscles. By improving your core strength and upper body you’ll make you body more balanced, helping you to avoid  injury.

Some Winter Training Tips

• If riding outside by the right gear: winter gloves and over shoes are essential kit
• Indoor riding requires measure to stop the boredom – watching movies is perfect
• Vary your training – you’ll soon get bored doing the same thing every few days
• Think of the benefit you’ll gain come the Spring

Training in the winter should generally be less intense and more relaxed than your summer training. It’ a good time of the year to try different things, hopeully you’ll try soem of the suggestions discussed above.

Just remember when altering your training to do it gradually to allow your muscles and body to get used to new workouts. Doing so will help you avoid injury as well as stay motivated.

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