{"id":46479,"date":"2023-02-07T18:00:00","date_gmt":"2023-02-07T17:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=414001"},"modified":"2023-02-07T19:34:29","modified_gmt":"2023-02-07T18:34:29","slug":"11-winter-training-mistakes-and-how-to-avoid-them","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/11-winter-training-mistakes-and-how-to-avoid-them\/","title":{"rendered":"11 winter training mistakes (and how to avoid them)"},"content":{"rendered":"

Give yourself a head start this winter by avoiding these common training errors <\/p>

By Charlie Allenby\n \t\t<\/p>

Published: Tuesday, 07 February 2023 at 12:00 am<\/p>

\n\n

If you\u2019re looking to get the most out of your winter training, then you\u2019re already going to be head and shoulders above those cyclists who go into hibernation come autumn, only to return once the temperature is back in double digits.<\/span><\/p>\n

That head start gives you the opportunity to put the building blocks in place for next year, whether building your fitness with long base training<\/a> rides, <\/span>putting together a <\/span>winter training plan<\/span><\/a>, or <\/span>making the most of the <\/span>benefits of indoor cycling<\/span><\/a>.<\/span><\/p>\n

Winter can be a tough time to be a cyclist \u2013 and that\u2019s just the challenging conditions on the roads and trails \u2013 but that doesn\u2019t mean you should give up. <\/span><\/p>\n

For more tips on tackling the tough conditions, head to our complete guides to winter mountain biking<\/a> and winter road cycling.<\/a> Gravel riding remains an option, too \u2013 we\u2019ve argued why gravel riding is better than road cycling in winter<\/a>.\u00a0<\/span><\/p>\n

11 winter training mistakes and how to avoid them<\/h2>\n

Not having the right kit<\/h3>\n
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A quality winter jacket is a sensible investment for all disciplines.<\/span><\/figcaption> Ian Linton \/ Our Media<\/i><\/span><\/div>\n

First things first, having the right kit is essential to surviving winter on the bike. While your bravery is to be admired if you\u2019re still riding in a pair of bib shorts<\/a> and a short-sleeve cycling jersey<\/a> in winter, at best you\u2019re going to get cold; at worst you may pick up an illness or get hypothermia.<\/span><\/p>\n

A pair of <\/span>bib tights<\/span><\/a> should be a wardrobe staple come this time of year to keep the worst of the cold weather off your legs, while your top-half choice will depend on the conditions \u2013 from a long-sleeve jersey<\/a> over a cycling baselayer<\/a> on milder days through to a windproof and <\/span>waterproof jacket<\/span><\/a> for when things get really bad.<\/span><\/p>\n

Covering your hands and feet with <\/span>winter gloves<\/span><\/a> and overshoes<\/a> respectively will also keep your extremities warm, while a cap will keep the chill off your head. <\/span><\/p>\n

Don\u2019t forget mudguards<\/a> either, which will keep you and your bike cleaner and drier.\u00a0<\/span><\/p>\n

Wearing too much kit<\/h3>\n
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Vents for cooling play a role even in winter.<\/span><\/figcaption> Simon von Bromley \/ Our Media<\/i><\/span><\/div>\n

Great, you\u2019ve now got all the gear. But that doesn\u2019t mean you have to wear it all at once. While you want to be warm on a ride, there can be too much of a good thing \u2013 starting off snug and cosy can soon turn into a wet, soggy mess once you\u2019ve got a few miles under your belt or hit a climb. With this comes the dreaded wind chill.<\/span><\/p>\n

To counter this, it\u2019s best to layer up for winter cycling<\/a> with garments you can remove and put back on <\/span>as conditions change. Matt Bottrill of <\/span>Matt Bottrill Performance Coaching<\/span><\/a> swears by a cycling gilet<\/a> as a lightweight, easily stowable layer to keep the wind off your chest, without overheating.\u00a0<\/span><\/p>\n

\u201cAt this time of year, the weather can change and you can get cold quickly, so always have layers of clothing,\u201d he says. \u201cIf you can keep yourself warm and dry [through winter], you\u2019re more likely to have consistent training.\u201d<\/span><\/p>\n

Not planning ahead<\/h3>\n
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Roughly planning future events and training objectives aids winter motivation.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

If you have a goal in mind for next season, winter is the perfect time to start preparing for the year ahead. While it might seem too early to be training for next season, the work you do now will stand you in good stead come summer.<\/span><\/p>\n

As with any training, it\u2019s <\/span>best to have a plan<\/span> to help you focus on what you want to achieve \u2013 rather than doing sporadic sessions where there\u2019s no progression. Each session should be part of a bigger jigsaw that leads towards your overall goal, according to Bottrill.<\/span><\/p>\n

\u201cWhile you\u2019re training, you should be thinking about the next training day,\u201d he says. \u201cI\u2019ve always said that you want to plan two weeks in advance to sort out the structure of your programme.\u201d<\/span><\/p>\n

Dr Emma Wilkins and Tom Bell, of High North Performance<\/a> coaching, advise scheduling a recovery week, where you do half your usual volume, once a month.<\/p>\n

Not sticking the bike on the turbo the night before<\/h3>\n
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Set up before you go to bed so there\u2019s no excuse in the morning not to do the session.<\/span><\/figcaption> Robert Cianflone\/Getty Images<\/i><\/span><\/div>\n

The best smart trainers<\/a> can make the most out of your training time in the morning before work. But only if your bike is set up on yours the night before.\u00a0<\/span><\/p>\n

\u201cIf my bike\u2019s not on the turbo ready to go, that session just doesn\u2019t happen,\u201d says Dr David Nichols, cycle training consultant for Wattbike. \u201cIt\u2019s about making it as convenient and easy to happen, and pretty much any excuse not to set the alarm and get on the bike is good enough not to do the session.\u201d<\/span><\/p>\n

Set yourself a reminder in the evening to get your bike on the turbo and lay out your turbo trainer accessories<\/a> (towel, bottle, fan and the rest). Then you\u2019ll have one fewer reason not to do that morning workout.<\/span><\/p>\n

Spending too much time on the turbo<\/h3>\n
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Spending some time riding on- or off-road in winter maintains handling skills.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

Stationary pedalling on a smart trainer delivers 95 per cent of the physiological benefit of riding outside, according to sports scientist and performance cycling coach Jacob Tipper<\/a>.<\/p>\n

However, pedalling at a set cadence, for example in ERG mode<\/a>, doesn\u2019t develop your ability to turn the cranks at high speed, which fast group riding requires.<\/p>\n

It\u2019s also tempting to adopt a less aerodynamic riding position indoors to hit target power numbers. On the road, this poor habit will make you less slippery and slow you down.<\/p>\n

In addition, most cycling events, from sportives to races, require you to know to how to ride in a group<\/a>. You\u2019ll be safer and faster if you\u2019re comfortable holding the wheel and cornering effectively.<\/p>\n

As a result, Tipper, who coached current WorldTour professional Ben Healy, recommends doing both indoor and outdoor cycling training<\/a> in the winter.<\/p>\n

Not keeping your lights charged<\/h3>\n
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Night riding can be excellent when the road or trail is well illuminated.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

If you like to ride outside, rather than on the turbo trainer, you need to ensure your lights are charged in advance. It\u2019s easy to think that \u2018no lights\u2019 equals \u2018no training\u2019 and therefore an extra hour in bed, particularly with the lack of daylight through winter.<\/span><\/p>\n

Even the best road bike lights<\/a> and mountain bike lights<\/a> with lengthy run times require regular charging.\u00a0Taking them off your bike to be charged after every long ride (or every couple of shorter rides) reduces the risk of them being flat when you set off or running out mid-ride. Bike dynamos<\/a> are better still for going the distance in the dark.\u00a0<\/span><\/p>\n

Riding too far from home on your own<\/h3>\n
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Carry what you need to get back up and rolling after a flat.<\/span><\/figcaption> Steve Behr \/ Our Media<\/i><\/span><\/div>\n

While it can often be tempting to discover new roads on long training rides, Bottrill recommends sticking to tried and tested routes not too far from home during the depths of winter, particularly if the weather is poor. <\/span><\/p>\n

Being miles from the nearest bike shop or stood on the side of the road in the cold trying to fix your bike isn\u2019t fun.\u00a0<\/span><\/p>\n

Venturing further afield is safer while riding in a group so a mate\u2019s on hand if a ride-threatening mechanical strikes.<\/p>\n

Bottrill says he always rides circuits at this time of year for that very reason, never straying too far in case of mid-ride mechanicals, or in case he needs to get home quickly.\u00a0<\/span><\/p>\n

While it might not be the most interesting way to train, it limits the potential for things to go wrong. Plus, you\u2019ll have new routes to look forward to discovering in the spring. <\/span><\/p>\n

Before heading off the beaten track in winter, learn how to safety check your bike<\/a> pre-ride. Carry <\/span>everything you need to stay well-fed and watered, and everything you need to fix a puncture<\/a>.\u00a0<\/span><\/p>\n

Forgetting to hydrate<\/h3>\n
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An insulated bottle filled with a hot drink such as sweet tea is a good shout in the cold.<\/span><\/figcaption> Tom Marvin \/ OurMedia<\/i><\/span><\/div>\n

When riding in the summer, you\u2019d never think of leaving the house on a long ride without a couple of bidons full of water.\u00a0<\/span><\/p>\n

So why should things be any different come winter? Sure, it\u2019s not as warm, but you need to stay hydrated on your bike<\/a> \u2013 you\u2019re still working hard, even if your perspiration isn\u2019t as obvious.<\/span><\/p>\n

\u201cIt\u2019s one thing that gets neglected \u2013 when it\u2019s not warm, we don\u2019t hydrate,\u201d says Bottrill.<\/span><\/p>\n

Not eating properly before, after and during<\/h3>\n
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Keep munching throughout and eat a snack or meal soon after.<\/span><\/figcaption> Simon von Bromley \/ Immediate Media<\/i><\/span><\/div>\n

Riding your bike through the winter months can be a great way of keeping trim.\u00a0<\/span><\/p>\n

But while it\u2019s tempting to dive into a selection box as soon as you finish your ride, it\u2019s important to refuel your body properly to start the recovery process<\/a>.<\/span><\/p>\n

\u201cIt\u2019s key to replenish your glycogen stores,\u201d says Bottrill. \u201cOnce you\u2019ve finished your training, remember to take in your protein and carbohydrates.\u201d <\/span><\/p>\n

Not recovering between interval sessions<\/h3>\n
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Failing to recover between sessions will compromise training quality.<\/span><\/figcaption> Getty<\/i><\/span><\/div>\n

If you\u2019ve got less than an hour for a training session, then a HIIT workout<\/a> \u2013 where you intersperse short, high-intensity intervals with brief periods of recovery \u2013 is a time-efficient way of keeping your fitness up over winter.<\/span><\/p>\n

But it\u2019s also important to factor in recovery time between sessions, due to their intensity and what they take out of the body.<\/span><\/p>\n

\u201dIf you\u2019re doing that day-in, day-out, you\u2019re going to burn out really quickly,\u201d says Bottrill. \u201cIf you have 30 to 40 minutes of training time, there\u2019s a benefit, but you can\u2019t do it every day. It\u2019s not feasibly possible because you can\u2019t hit that high intensity.\u201d<\/span><\/p>\n

Overdoing it<\/h3>\n
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Don\u2019t give it the beans uphill at this time of year.<\/span><\/figcaption> Jack Luke \/ Our Media<\/i><\/span><\/div>\n

Although it might be tempting to try to get a real leg-up ahead of next season, it is possible to burn out before you\u2019ve even got there. \u201cWe call them winter warriors,\u201d says Bottrill.<\/span><\/p>\n

Instead, he recommends setting goals and working out a structured training plan that will help you achieve those objectives, without burning out and suffering from overtraining<\/a>. <\/span><\/p>\n

After all, you want to get to spring ready to take your training to that next level, for instance with tempo riding<\/a>, rather than arrive at your peak. Save the hill climb training<\/a> and VO2 max<\/a> intervals until closer to your target event.\u00a0<\/span><\/p> <\/body><\/html>\n

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