As winter starts to get a grip, Matthew Bottrill (Giant/Drag2Zero) lists his top 10 tips for winter training
1. Now’s the time to set your goals. Write these down and display them where you can see them every day – you’re more likely to stick to them that way! This has to be personal to you. It could be anything from a personal best time for an event you are planning to enter, to lose weight, to gain power or just to train more consistently. I always set three big goals for the season and use the rest of the races as markers for improvements.
2. Break down your goals into managable chunks. Once your goals are set, you need to break each month down, and set smaller goals on the way. I use a power meter for this and use WKO software which tracks my training load. My Coach Bob Tobin www.cyclepowermeters.com sets my training each week.
3. Get a plan. If you’re looking for some real fitness and improvements now’s the time to either get a coach, or if that is out of reach, start doing some reading on how to improve your fitness. If you’re going to coach yourself, write your plan down and again have it where you can see it.
4. Train with your heart. For real fitness you need to train with power and heart rate. This will allow you to see improvements in fitness and let you know when you’re ill. See my other blog for my top 5 training sessions and heart rate / power zones here:
5. Make training interesting. This can be anything from riding different roads and routes to using different cadence.
6. Don’t repeat. Repeat. Don’t repeat. Never train the same every week – do that and you’re just going to be working the same muscle groups and you will never reach your full potential. Mix it up.
7. Ride your race bike. If you’re a triathlete or time trialist, ride your time trial bike through the Winter. This will allow your body to adapt to the position and strengthen your muscles, so when you start racing, your body and fitness will be there.
8. Think about your lifestyle. Training is not just about riding your bike, it’s also about lifestyle. Read up on nutrition and recovery and apply these principals to make sure your training efforts are maximised.
9. Rest. This is the part most riders neglect – plan for periods of rest within your programme to ensure your body recovers and you enjoy the most gains.
10. Enjoy. And keep smiling!
Other Results on VeloUK (including reports containing results)
- RR Result: East Cleveland Classic
- Features, Reports, Results
- Crit Result: Thruxton Tuesday Series 2
- Crit Result: CDPP Sport Crit Series 1
- Crit Result: SACA Salt Ayre Series 1
- Crit Result: Portsmouth Evening Circuits 4
- Crit Result: Rowe & King Maindy 1
- Q&A: Charlie Abraham (Lee Valley Youth Junior Cycling Team)
- Events: SSSCCRRL Road Race League
- Youth Result: Isle of Man Youth League
- Youth Result: Lawford Youth Series (Curborough) #2
- Crit Result: Full Gas Summer Circuit Series #2
- Crit Result: Ride Flux Spring Crit series #2
- Youth Result: Maindy Flyers Freewheel League 1
- Ribble Collective: Ride More in ’24
- Crit Result: Tameside Cycling Development Circuit Races 1
- Crit Result: 2024 West Thames League 1
- Startlist: The Drummond Trophy
- TT Result: VTTA Surrey/Sussex 10 mile TT
- EVENTS: Proper Northern Road Races – Round 2 Oakenclough
- TTT Result: Scorton TTT
- TT Result: Manchester & District TTA 25m TT
- TT Result: Stowmarket & District CC 15m TT
- TT Result: Paceline RT Sporting TT
- TT Result: Hereford & District Wheelers 25m TT
- RR Result: Yorkshire RRL #1
- Crit Result: Scottish Student Cycling Criterium Championships
- Events: Dave Peck Memorial
- TT Result: Blaydon CC Two Up TT
- TT Result: Kent CA 10m TT
- TT Result: Wessex RC 24m TT
- TT Result: Easterley RC 25m TT
- TT Result: Cranbrook CC 10m TT
- TT Result: Penzance Wheelers 12.5m TT
- TT Result: Fife Century RC 25m TT
- TT Result: Bramley Wheelers 10m TT
- TT Result: Mid Shropshire Wheelers 25m TT
- Youth Result: Hog Hill GP (National Youth Series)
- RR Result: Velo Club Venta Spring Road Race
- News: Women’s Tour of Britain
- Crit Result: Ennerdale Season Openers 2
- RR Result: NCRA Handicap RR (week 5)
Other News on VeloUK
- Events: SSSCCRRL Road Race League
- Ribble Collective: Ride More in ’24
- Startlist: The Drummond Trophy
- EVENTS: Proper Northern Road Races – Round 2 Oakenclough
- Events: Dave Peck Memorial
- News: Women’s Tour of Britain
- Startlist: PB Performance Espoirs Road Race
- East Cleveland Classic: Saint Piran Team
- News: New kit for Ribble Rebellion Riders
- Events: Halesowen Friday Track Nights
- Team News: Ribble Rebellion off to the USA
- News: Pedal Club Lunch (March)
- Rider News: Winning start for Billy Ladle
- News: CiCLE Classic 2024
- Startlist: Stars of the SW Men’s U23 RR
- Startlist: Danum Trophy 2024 (Nat B)
- Startlists: London Dynamo Road Races
- Startlist: La Fleche Waltonne Road Races (BMCR)
- Meet Ribble HoloRider
- Startlists: East Cleveland Classic 2024
- Former Winners: Lincoln Grand Prix
- Chris Lawless Joins Saint Piran Team
- Paracycling Track Worlds Day 4
- Para CyclingWorlds Final Day
- Startlist: National Youth Circuit Series Rd 1
- Report/Result: Azets Spring Classic
- Startlists: RCR Fat Creations Road Races
- Startlist: Capernwray Road Race (March 31)
- Team Report: Fensham Howes MAS Design Junior Team
- Team Report: CiCLE Classic Junior Men
- RIDER REPORTS – Zoe Parker (Solihull CC)
- GB News: Two World Titles for GB at Para Worlds
- Team News: Alba Development Road Team
- News: British Road Champs Return to NE
- THIS WEEKEND: Peaks Two Day is Back!
- News: Laura Kenny Retires
- Team News: Lee Valley Youth Cycling Team
- 2024/25 CYCLO-CROSS CALENDAR
- Startlist: Cardiff Ajax CC 10 Mile TT
- Startlists: 16th Gifford Road Races (Scotland)