Depending when your first target race is, the start of training for the 2011 season is upon us, nicely coinciding with a turn in the weather from stable and mild to gusty, wet and cold. Nobody ever said that being a cyclist is easy, but being prepared and learning to love the challenge of winter training is a crucial step in the making of a successful rider. In that vein grab a cuppa, light the fire and read on.
It may seem a cruel truth but not only do we summer seasoned athletes need to begin our training during the cold, wet and, did I mention, dark, months; but the type of training we need to do during this period comprises a large percentage of long steady rides; the token opposite of what we might be inclined towards when conditions are hostile. So what can we do to get ourselves through the winter in the best possible shape? Below are my top tips as a rider and coach to not just surviving the winter but positively revelling in it.
1) BUILD UP A BANK OF ENTHUSIASM.
?The concept of periodisation is not exclusively a physiological one. In fact, I have often felt that the benefit of taking an end of season break is more psychological than physical, although admittedly the ole legs have thanked me too. While it is common to come off the back of a season brimming with enthusiasm for the next, it is really important not to go head first into training. Instead, use a little of this time to get away from the bike, have a short rest and indulge in some cross training. The remainder can be used to properly evaluate the previous season and plan for the next. With all this done (and it should take some considerable time if done properly) you need to learn to bank your enthusiasm. Every time you wake to a perfect autumn day inspired to go out for a long hard training session curb it just a little bit, perhaps 1-2hrs with a café stop will suffice, and mentally put the rest into your reserve pot. If you manage to achieve this, those December rides will be easier to complete as a combination of freshness and longing to be back doing what you love best combine to overcome the driving rain and greyness.
2) UNDERSTAND THE WHY.
Racing fitness is well described as a pyramid of fitness. The wider the base the higher the peak will be. Our sport depends upon aerobic conditioning. At base level a solid foundation takes the longest time in the training year to build, but it will also be the element that enables your body to cope with the demands of harder training and racing when the time comes. It really is the foundation for any mountain bike cross country athlete and, therefore, it is a little surprising that it is the most neglected and misunderstood component of an athlete’s fitness. Now admittedly professional full time riders are able to get this period nailed in a way that most riders are simply not able to due to the considerable time commitment required; and yet, if structured well, it is amazing what can be achieved on limited time. A typical overload micro cycle during this period might be a steady 2hr ride on day one, 3hrs on day 2 and 4hrs on day 3. If this is done on Friday, Saturday and Sunday you can begin to see how basic aerobic conditioning can be built into a busy lifestyle. The key here is that the intensity is kept very low throughout all three rides. On a PRE (perceived rate of exertion) rating of 1-10 (with 10 being hardest) we are looking at a 2-5 range. In heart rate terms we are looking for 65-70% of maximum heart rate as an average, and the discipline to stay within a range of say 60-80% of maximum at all times in the ride. This may mean making use of your Hrm alarm to set a heart rate ceiling. When you head out on the Friday this pace will feel ridiculously low, but have trust in the plan and, by the end of day 3, I can assure you will be looking forward to your Monday rest day! By prioritising this type of aerobic development over all else for a good 2-3 months you will prepare your muscles and connective tissues for harder work thus minimising injury, you will (believe it or not) contribute to you VO2 max, and, most importantly, you will improve your efficiency in terms of fat oxidation, which is crucial to performance capacity over a 1.5-2hr race. So, by actually making your time on the bike easier you will set yourself up to make bigger gains in the longer term. The big question do you have the discipline to do it?
3) MAXIMISE YOUR OPTIONS
?As a mountain biker you can train on road, off road and indoors if you have rollers and/or a turbo. This variety of training environments is a big advantage when the weather turns. However, it is surprising how many people simply don’t get around to sorting out all their bikes for winter and thus end up reducing these options to one or two. This is another job to add to that end of season break period. Investing in a training bike can pay dividends in so many ways, saving your best bike for racing, allowing you to adopt a winter set up with easier gears, mudguards and lights and providing a bit more resistance to boot. If you have a spare bike sitting about why not put it permanently onto the turbo trainer so that you can hop onto it quickly when time is short? The turbo trainer is a great graveyard for bikes that are no longer useable on the roads or conversely might be the place that your best race bike spends its winter, albeit with a good sweat cover to protect it. A further option that many mountain bikers utilise is running as training. Off road running is particularly good at strengthening the ligaments and provides plenty of mental stimulation. It is also a great way to inject a little intensity at a higher aerobic level without feeling that you are having to focus too much as you would with, say, intervals on the bike.
4) REMEMBER THE BIGGER PICTURE??
Whatever it takes to motivate you for next season it is important to remember what is on the horizon is the reason for getting out of the door on a winter’s day. Whether you watch World Cup racing replays, stick a mugshot of your rival (or hero) on your stem, listen to your favourite track before leaving the house or promise yourself treats for training completed is up to you, but all have a place if they help you get where you want to be.
5) NO SUCH THING AS BAD WEATHER, JUST THE WRONG GEAR??
Anyone who has been riding for over ten years or so will remember the time when winters seemed so much colder (yes, even than last year), and this was not due to temperatures but rather the inadequate kit we all wore. I remember one “emergency” call out to my Dad when my hands had got so wet and cold that I could no longer feel the bars – I even had to get a barman to dial the number! Nowadays great kit is everywhere to the extent that there really is no excuse for being caught out. A look out of the door first thing and a brief consultation of BBC weather should enable you to get it right most of the time and experience minimal discomfort on the odd occasion where you get it wrong. Another tip is to pack a pair of thin or latex gloves into your pack so that if you do get a flat or problem you do not get freezing wet hands dealing with it. Finally, carry a jacket (preferably waterproof) with you on every winter ride. Even if the sun is shining it will provide that extra layer if anything goes wrong. So there you go, that should be your Xmas list sorted!
Happy riding!
?Jenny Copnall is a former multiple British Champion with a career spanning 18 years. Having retired from professional racing in 2009, Jenny now focuses on coaching mountain bikers of all levels. Jenny has coached riders to National and international success and, perhaps more importantly, many personal goals. See more about Jenny at
www.jennycopnall.com
