Living Jackson

Benefits of cycling

6 Winter Training Tips | Make The Most Of Your Winter Riding

– Training in the winter is obviously different from in season, but not just the obvious
reasons such as the weather. You’ve got limited daylight
hours and just getting out on the bike some much more effort. – But mixing up your training sessions in those winter months is a great way to get the base training
in ready for the season. – Having flexible joints
and muscles is great but that’s not actually
what I’m referring to here. It’s about the flexibility
with your training programme. So if you do have the
chance to be able to move your rides and sessions
around within the week, it’s great and then hopefully, you can make the most of any
nice weather when it comes. – Yeah, I’ve just checked and
tomorrow’s looks pretty grim so I recommend we get
three hours done today. But seriously, if you get a nice day of weather in the winter, take the opportunity and get on your bike. – You can ride harder and shorter now in the colder, darker months, and then when the
conditions start to improve, you can increase your mileage. The winter doesn’t have
to be about slogging out in the cold dark and wet,
you can make your training more race specific in intensity now, and you’ll still see a benefit when you get to race season. – And when it gets really cold, it’s as simple as just
getting your head down, get on the drops, and ride harder. It’ll make you have a small surface area, you’ll stay warmer, and you
can do some more of that sweet spot training. Another great way to
train in the winter is to use your surroundings. I like to ride up every hill hard. It’s great to do it in a group, everyone’s on the same
page and you can regroup at the top. – And it’s great for
getting power in the legs as well as keeping your
training interesting. But if you don’t have any hills, then maybe try it with a head wind. Every time you hit that head wind, just ride hard. – Let’s go to the top then. – Alright. When you’re cold, finding a
nice long steady uphill is pretty appealing. Not only do you get to warm up, it’s also can be a little bit social. But on the flip side, what goes up, must come down. – Yeah, last thing you
wanna do is go down a long, cold, shivering decent. That’s horrible. I’d pick a route that’s mainly flat with some short, sharp hills. – You see a lot of pros
using over and under gearing in their training recently and
we spotted the world champ, Daniela Ryf, using overgearing
as part of her prep for Kona. And this isn’t just great
for mixing up your training in the winter, but also
helps with your power, and getting you a nice,
smooth peddle stroke. – Yeah, so essentially all you need to do is drop it down a few sprockets, lower that cadence right down, try and keep your torso
as rigid as possible. What I’m trying to do is
ask my body to put more force through the peddles and for me, someone with weak glutes, and
I really need to work on this by pushing down through the heel, and it really recruits
those muscle groups. – And then on the other
end of the spectrum, you’re got undergearing,
where basically you just need to concentrate on trying to spin your legs fast, anything around and over 100 RPM. – Yeah so a bit Chris Froome-esque, really get those legs spinnin’ and we’re seeing a lot of pro triathletes ride with actually high cadence now and it’s much better up the by with. – More and more, the
pros are basing the bulk of their training indoors. We saw the likes of Lucy
Charles and Lionel Sanders doing pretty much all of
their cycling training on a turbo, but you still
can’t forget the benefit you have from just being out on the road, experiencing the real thing. – Absolutely. You don’t want to shy
away from the real thing. As the old adage goes, fail to prepare, prepare to fail. So you want to prepare
for every event trial that a race day environment
could throw at you. – And we want to know how you train throughout the winter. If you’ve got any tips,
just let us know in the comments section below. And if you’ve enjoyed this video, give it a thumbs up like. And to subscribe to GTN
just click on the globe. If you want to watch a video
on triathlon training tips, just click down here. – And if you want to see
a video on running tips, click here.

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