Winter Training
Winter Training is often disliked because pure and simple it slows you down and many do not like that lack of “speed” feeling. Be thankful for our changing seasons colder conditions are OK. Why? Because they slow you down. The denser colder air makes your muscles less elastic. When muscles are warm you have a better blood supply so they can shorten and lengthen much more efficiently. The extra layers of clothing cause resistance and the inability to lose heat from your skin surface makes training at normal summer paces difficult if not impossible, so working out in the cold is actually a form of resistance. Biking on a heavier machine builds specific functional strength and slows you down, running off road gains in stronger legs result from lifting your legs higher in long grass, lifting and pushing from soft surfaces and running up and down steep hills. Caution here as there is extra stress on your Achilles tendon, calf and knees as a result of too much too soon.
Winter Training Tips.You may wonder why you go slower at this time of year, coming from a racing season and faster speeds it is very noticeable that out doors sports speed has slowed down. Don’t worry it not a huge drop in fitness, this is due to the following reason. The cold dense air is the speeds enemy. Your muscles are less elastic making it harder to work at high intensities and the reduced blood flow due to the cold it is harder almost impossible to compete at summer race pace. This small dip is due to not racing as much at top end speed & some strength will have been lost. In a few months time it will still be cold and you will have got accustomed to a slower speed. The extra layers of clothing create extra resistance, which are as specific as you can get to build strength, also heat dissipation is harder to achieve with lots of layers. Dehydration is very easy to achieve and will can cause injuries and weaken your immune system.
Things to watch out for are over the Christmas festive period are swooping your health & fitness kit for your party gear.Ok to over indulge on a few days but not the whole of December.Its ever so easy to put on a kilo (2.2046 lbs) or 7,000 calories during this time, but you will have to expend 8-10 hours of decent training just to get back to where you were a month before!! You need to consider all those favourite races you want to compete in, fitting into that summer swim costume now not in January when the unnecessary weight has been put on.
WINTER TRAINING– OFF-SEASON PLANNING
The season is ending for northern hemisphere athletes unless you are planning on competing off road cross country running skiing or mountain biking.Out of season top 10 tips.
1. You must decrease your fitness levels otherwise you will Not be able to build up and achieve improved performances next year. Now is the time to improve recovery and recuperation.
2. It is good to increase your body weight by 1-2 kilos this will allow you to be less likely to become ill over the winter months by making your immune system stronger. Often putting on some extra weight early on to keep you warmer stops continual snacking as you strive to keep warm out training. Much better to wear a thin layer over the whole of your body than have arms and legs exposed.
3. Now is the time to improve strength in the gym or cycling and running off road. You can get a lot warmer especially if you run in the woods away from strong cold winds. A session out on the road may have chilled you to the bone but in a protected area can seem so much warmer. Consider training in the gym during the cold winter months to improve forceful movements then decrease the amount of strength work but continue throughout next racing season rather than not doing any.
If you had problem concentrating during the racing season mountain biking off road can improve this as you have to think all the time as you travel towards the next hole, tree root obstacle muddy section rock etc.
1. Training at the end of a season still needs some structure this includes complete rest days and very easy recovery sessions? If you concentrate on technique and economy of movement going slower will seem challenging as you have to concentrate.
2. Enter races this gives you the winter commitment that you need to train for, also aim for specific measurable ambitions. Time or position or both.
3. Make your life easier preparing now could save you a lot of time in the future. Investigate other swimming pools run routes short cuts etc so when you are time limited you have other options. By checking out alternatives you have a much wider range of options available to you. Can you find training partners that live nearer or are their gyms and swimming pools that are closer resulting in less time spent traveling?
4. Prepare for next season by investigating new items you need correct bike set up, running gait analysis. You now have time to do this.
5. Variety is the spice of life. Do different sports but not flat out your fitness levels will allow you to go much longer and harder which could result in soreness or injuries. Try concept 2 rowing, cross country running, hiking carrying a back pack harder than it seems on your legs for hours.
6. Improve your nutrition and hydration learns more about yourself how much you need to eat and drink. Take time to work out your resting metabolic rate or energy expenditure while running etc.
7. Review the “Good the Bad the Ugly” about your previous season. By doing this it can help you plan your next season.
Make a list on the left hand side and what you plan on doing on the right hand side. Were you lacking strength up hills as the season progressed do you need to add hills mid way thru next year? If you have a vacation planned and are limited to training time you can also incorporate some hills then. Some athletes experience a cross over from running up hills to cycling. Set yourself short-term goals to help you achieve long-term aims. Having a focus always helps in the cold winter months when you have no up coming races to train for.

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