From Coach John Hughes
Perhaps the title should be “How to Survive Winter?” Here in Colorado, local downhill ski areas reported 27 inches of snow over the weekend. My wife and I went cross-country skiing in a snowstorm both Saturday and Sunday. Here are some tips from our experience and working with one of my clients in Canada.
1. Get into the habit of exercising
One of my favorite customers is visiting her daughter and her parents who just started college in Alberta. For weeks I've been stressing her consistency for her. Do some type of exercise 5-6 days a week. For now, I don't care (much) about what she does, as long as she does something. Last week she said:
- I ran for a total of 4 hours and 30 minutes over 3 days, including 1 hour on the trainer.
- I walked for 30 minutes a day for 3 days.
2. Consistency including recovery
I want her to ride for 3 days plus a 4 day recovery period. 3 days of active recovery with walking.
3. Plan ahead
I check the Alberta weather forecast every week (subject to change). The weather is great for the first three days.
- Monday's high temperature is 9 degrees Celsius (48 degrees Celsius)
- Tuesday 15℃ (59F)
- Wednesday 14℃ (57F)
Her workouts run from 2:00 to 4:00 hours over three days. She doesn't know what's going to happen in her life, so it doesn't matter if she only rides for two days.
And the weather changes. Maximum temperatures for the remaining four days will be 3-5 degrees Celsius (37-41 degrees Celsius) with snow showers. Her training consists of high intensity sessions with a trainer and her two days of walking. Before and after her high-intensity sessions, she likes to give her a few days of recovery.
4. Be flexible
I program the type and duration of training she should do each day of the week. But her weather changes. Moreover, it is impossible to predict how many days and how much time she will spend with her family. This week's main goals are:
- 5 days activities
- 3 days of riding including 1 strength session
- 2 walks
As long as she is achieving these goals, I don't care about the days of the week she does it or the length of certain activities.
5. Eat and drink beforehand
Skiing in a snowstorm was too cold to eat or drink, so my wife and I made sure to fuel up before leaving. And we leave bottles and snacks in the car for the ride home. Please see here for the detail:
6.Outdoor strength
We went on a short ski trip, less than an hour each. There was fresh snow on the ground, so breaking the trail was a lot of (fun?) work. We weren't doing intervals. Just ski harder than usual. If the weather is harsh, try a shorter but more strenuous ride. Please see here for the detail:
7. Dress in layers
To warm up your body at the start of the ride or other activity, dress a bit chilly. Wear layers so you can easily take them off as you continue to warm up. We were wearing long underwear, a few thermal layers, and a hoodie, so it was easy to shed the thermal layers. I also wore a wind mitt over my gloves and a hat over my headscarf. Below is:
8. Declare victory
The wind was howling and the trail was difficult to break, so we declared victory and turned back early. If things are bad and you're not having fun, don't force yourself to continue.
9. Split endurance training
Instead of suffering through a freezing two-hour ride or a painful two-hour trainer session, exercise for an hour in the morning and another hour in the afternoon. Considering the schedule and weather, he might be able to train for an hour on the trainer in the morning and cycle outdoors in the afternoon. Please see here for the detail:
10. Outdoors and indoors
If you're planning on working out for several (almost) consecutive hours, try running outdoors first and then finishing indoors. Avoid sweating indoors and cooling yourself outdoors. Please see here for the detail:
11. Crosstrain
Depending on the type of cross-training you do, you will use different muscles for cycling and how they will be used. Both are beneficial. And that variety helps keep you motivated. My client in Alberta is hoping the next storm will give him enough snow to start cross-country skiing. Please see here for the detail:
12. Winter Blues
Shorter days, cloudy or gloomy weather, cold weather, and especially missing out on the fun of summer riding all contribute to the winter blues and loss of motivation to exercise. Please see here for the detail:
resource
my e-book Productive off-season training for health and recreational riders Learn more about what you can do to become a better rider this winter. This book includes:
- a 12 week off-season exercise program To stay healthy during winter.
- a 12 week more intensive off-season program Perfect for recreational riders to build endurance, power, speed, and prepare for basic training.
28 pages productive offseason It's only $4.99.
If you're in your 50s, 60s, 70s (like me) and beyond, read my e-book. Offseason conditioning after age 50 Includes recommendations for outdoor and indoor cycling, cross-training, circuit strength training, flexibility and core strengthening. Here's a sample of his 12 week program that incorporates all of this. Learn how to tailor the program to your interests, whether you're a health or recreational rider, club rider, or endurance rider. You can also adjust the program if you have limited training time or are a novice cyclist. 26 pages Offseason conditioning after age 50 It's only $4.99.
my 3 articles off season bundle Includes:
- productive offseason training and:
- A 12-week off-season exercise program to keep you healthy during the winter.
- A more intensive 12-week off-season program for recreational riders that builds endurance, power and speed in preparation for basic training.
- Cycling all year round: How to extend your cycling season Here are six things you can do to ride comfortably all year round, and detailed information on all of them. 1) Goal setting and planning. 2) Training. 3) Clothing and equipment. 4) Nutrition; 5) Technique. 6) Motivation.
- Gain a mental edge: Use sports psychology to improve your cycling Most cyclists will see greater improvement if they spend time each week practicing their mental skills than if they spend the same amount of time training. Here's how.
60 pages off season bundle It's $13.50, If you purchase all three articles individually, you'll save $3.50 off the list price.
Coach John Hughes has earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. John's cycling career includes course records in the Boston-Montreal-Boston 1200 km Randonnée and the Race Across the Americas (RAAM) Qualifying Furness in his Creek 508. He has solo ridden RAAM twice and completed his 1200 km of Paris-Brest-Paris his fifth time. He has written over 40 e-books and e-articles about his training and nutrition for cycling, coaching him, and is available at his RBR e-book store at John Hughes. Click here to read John's bio.
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