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| Training in The Winter Months |
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| Written by Bryant Young |
| Wednesday, 20 January 2010 13:25 |
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Training in The Winter Monts By Coach Jim Cunning www.greenvillecyclingcenter.com
For most of us in North America, the chill of winter along with snow, ice and less daylight is an unavoidable reality. Whereas getting outside for 12 or more hours each week is easy in the warmer months, getting even 8 hours of training per week this time of year can be quite a challenge.
Here are some suggestions:
• Start with a plan. Take an honest look at the time you have available to train each day of each week from now through March. Write it down. Then break it down into which days of the week you will train and which you will take as off days. Looks something like this:
Week beginning 11 January, 2010 – 10 hours Monday – OFF Tuesday – 1.5 hours Wednesday - 2 hours Thursday – 1.5 hours Friday – OFF Saturday – 3 hours Sunday – 2 hours Doing the above gives you a sense of commitment whereas ‘shooting from the hip’ each day will result in less training. You know you can do something for the hours above so now decide what to do. Regardless of the weather, do something with the training hours you’ve committed to. Do not under-estimate indoor training. Such as… -Circuit training at the local gym or YMCA on Tuesday & Thursday for 1 hour followed by 30 minutes of aerobic cross-training on either the treadmill, elliptical or stair-climber
-Endurance zone 2/level 2 bike ride on Wednesday adding some zone 3/level 3 tempo riding if you’re fit enough. Be sure to throw in some accelerations both in and or out of the saddle so you don’t get grooved into one cadence and leg speed
-Endurance zone 2-3/level 2-3 bike ride on Saturday. Much like Wednesday but more chance of being outside! Don’t limit yourself to a road or tri/tt bike. If the weather is bad yet you still want to go out, get in the woods on a mountain bike where there is less wind OR do part of your ride outside and part inside.
OPTIONS— Cross-country ski, snow-shoe, trail run, group ride on trainers (is there a Computrainer Center where you live? The hours go by quite fast on these!)
-Free-weight & Physioball training at the gym or YMCA on Sunday for 1 hour followed by an hour of aerobic cross-training or an hour on your own bike either indoor or outdoors.
Again, there are lots of options for you regarding endurance activities! Be creative and try new ones. I recently played basketball with my brother after a week-long cycling camp in Chula Vista, CA. Playing basketball was incredibly cathartic after 14 bike rides in a week’s time. My heart rate was up and my heart and lungs got a workout.
Finally, as the better cycling weather approaches, do your best to increase the number of days you are on your bike and lessen the number of sessions of aerobic cross-training and weight/core training. Remember, it’s your bike you want to be fit for and good efficiency and economy of movement will only come with regularity.
Coach Jim Head Coach & President This e-mail address is being protected from spambots. You need JavaScript enabled to view it Greenville Cycling Center www.GreenvilleCyclingCenter.com 864.630.3081
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| Last Updated on Wednesday, 20 January 2010 13:40 |
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