Winter cycling training avoids 7 big mistakes

If we want to spend our time on bicycles to upgrade our technology, we need to adopt a scientific and effective way. The errors in the following 7-point exercise need to be avoided.

Do not update the training plan

After entering the New Year, the game is approaching and your training plan needs to adapt to the new situation. If you still use the way last year, you may not be able to improve.

Training programs need to be more and more clear. If you focus on competitions similar to European competitions, then you need to understand "sweetspotwork" to strengthen your climbing ability. If you like to circumnavigate, you need to master the short-sprinting method and reflect it in the training plan.

Excessively fast training

The principle of training is very simple, first work hard, then resume, let your body adapt and continue to work hard. The key is to allow your body to toss in an acceptable range, with a small increase in training standards each time, which will allow you to gain continuous improvement.

Although there is room for high-intensity training in the winter, if it is madly output in January or February, it will be very unacceptable. In December, you may plan to cycle 2 hours a day and train 2 x 10 minutes at the limit of the sweetspot. In January, plan the training intensity at a very high limit.

Do not do a good recovery

Without adequate recovery, your body cannot follow the rhythm of training. It should be ensured that after each training module is completed, your physical fitness can cope with the next time.

In the winter, your ability to recover is not strong in summer. The body needs to keep warm while cycling. There are many ways to remind you if you are overtraining and there is physical monitoring on Strava.

However, there is still a golden rule. Whether you are a rookie who rides 5 hours a week or a Tour de France you need to keep in mind. If you are upset and lose the edge of motivation, stop and take a rest.

Do not plan

In fact, detailed flow plans are not required, and comprehensive planning is the best. For example, you can specify that you focus on "sweetspot" for 2-3 weeks, ease it a week later, and then have another 2-3 weeks of Functional Threshold Power.

Feasibility is the point of making plans. In each training module, it is best to identify only one or two tasks so that you can really concentrate. If you feel good about the lifting effect, restore it to the next topic.

Injuries

Injuries only interrupt our winter training. First of all, let's get rid of a myth - riding in the rain will not let you skip the dishes. Most of us will get sick in the winter because our home and office provide the perfect breeding ground for bacteria. After returning from the rain, the immune system weakens and sickens faster.

Breathe fresh air and, if possible, open windows for ventilation. Even if the haze days. After you finish your ride, you will get hot and avoid going to crowded and hot places.

Snow and ice must be wild

In bad weather, it is best to use a riding platform. Remember to introduce Zwift to everyone, and the guys will move out of your dusty ride. Keep exercising for 90 minutes or so and you can enjoy cycling.

Too much to wear and too little to wear

Sometimes wearing clothes is really a problem. Riding a bike without helmets and gloves in the winter is absolutely life-threatening. However, wearing too thick, it is very easy to catch cold after sweating.

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