Winter Training Tips by Sandra Ginever
I thought since the club has a
lot of new members it might be useful to share some ideas on
goal setting and training in the winter months. It is the
difficult season to get out on your bike so perhaps this
might help. If you want specific advice, find a coach or
ask some of the more experienced club riders and they might
point you in the right direction.
There are plenty of events for
you to enter within the club and at other club destinations,
long distance fun rides and the Nationals.
No matter what events you wish
to enter, you must set yourself some goals and have a clear
plan of how you are going to achieve them. Winter is a
horrible time of the year to train (who can honestly say
they enjoy training in the rain day after day???), but it is
also the time of the year when you can build up your
endurance and strength. Whether you want to race a few open
events, club rides or Nationals it is important to give
yourself time to build up.
Here are a few handy hints
that might give you an extra boost for training this winter.
Set some SMART goals
AIM FOR:
Something that is SPECIFIC
(if you have a specific goal, it makes it easier to work to.
It must stretch your ability, so set your goals just outside
your reach at present). Some people set long term goals and
have two or three short term goals in the middle of their
training program. This helps to keep your focus.
Something that is
MEASURABLE (i.e. set a goal like racing a certain
circuit in a certain time, you can measure week to week your
progress).
Something that is
ACHIEVABLE (as much as everyone dreams of riding the
Tour de France it probably isn't going to happen for most of
us. Aim for something you know is a practical goal whether
it is Club Champs, Centre Champs, Nationals, Taupo Cycle
Challenge, etc).
Make sure you have the right
RESOURCES (do you need a coach/mentor?, do you know
much about your nutritional needs? Do you need extra
vitamins/minerals? Do you want to go to the gym? Is your
bike well maintained or need repairs? Do you know what it
will take to achieve your goal? - these are just a few
questions to ask yourself).
What about TIMING? Give
yourself plenty of time to prepare and put the time and
effort into your training so you can achieve your goals.
Also, sometimes it is not just a matter of how much time but
how you spend the time, putting effort in when required (do
you need to do hill efforts or time trials, sprint practice
etc...)... One day’s training missed cannot be caught up.
Sometimes it is more about working smarter not harder.
I know this probably has asked
more questions than given answers, but it is up to you to
set your own goals and then get out there and achieve them.
Even junior riders can set goals and achieve them - and we
all know the thrill of having achieved a specific goal.
Here are a few things to
remember when training in the winter:
Always wear a fluoro jacket or
riding top which can be seen from behind as well as in
front.
Layer up in clothes or at
least have warm clothes with you in your pocket in case you
need them.
Always carry your lights for
late afternoon/evening rides (front = white, rear = red) you
never know when you might need them. Check your batteries
before you go on your ride.
Put your rear light onto a
flashing mode, this is more noticeable to drivers from
behind
Let someone know where you are
going to train or carry a cell phone (in case you have a
puncture or are delayed or need a car ride home).
Always carry at least two
spare tyres, check your tyres more often because of the muck
all over the roads at this time of the year
Train with a buddy if you can,
you will be more likely to train because you won't want to
let other riders down, also you can be more easily seen in
groups, plus the ride is more enjoyable.
Train with a goal in mind, it
is important to keep focused through the winter as it will
ensure you get out there and pedal.
If you are not training on the
road during mucky wet dreary days find other forms of
physical exercise to keep you moving (i.e. gym activities,
get on your cycle trainer or rollers). It is better to be
moving than sedentary.
ALSO, if you do get sick it is
probably better to spend a day or two off your bike and
recover. You don't want to be trying to ride through an
illness only to find it takes two or three times as long to
recover. Be SENSIBLE!!
ENJOY your training.
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