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Winter riding and training
Whilst riding in the rain and the cold is not everyone’s cup of tea, winter should not be an excuse to hibernate completely. In fact, consistent exercise throughout the winter months will make the task of training for your MTB marathon next spring/summer both easier and more enjoyable. Also, because unique British weather means that even in summer you can be faced with arctic conditions, mud or wind, riding throughout the winter months will help prepare you mentally, physically and technically for every eventuality. Come event day, you will be fully prepared as you’ve already practiced technical muddy downhills and battled headwinds on tracks. (We’ll do our best to order the sunshine though!)
The aim of training throughout the winter is to increase the body’s cardiovascular fitness, that is the efficiency of the heart, lungs and circulation. Any activity that causes an increased heart rate and that is sustained for more than 30 minutes will do this - you don’t have to just stick to cycling. If the weather is really that bad, head to the gym or go for a run or a swim. Cross training is an excellent way to avoid the winter blues and can be a good opportunity to try a different sport.
The cold and the wet are the obvious challenges that come with winter cycling, dressing appropriately is the key. Dressing in layers gives you the option of removing clothing later if you do get too hot. Invest in a good quality breathable water-proof or at least a wind-resistant jacket. Use winter bib tights, full-length gloves, arm warmers and a good pair of socks. Remember that up to 40% of our body heat can be lost from your head so use a thin hat under your helmet on those really icy days. Always carry a spare thermal top to put on if you end up hitting a café or have to stop to fix a puncture. Don’t forget your water bottle and some high-energy food. When it’s raining you still need to drink even though you won’t feel you need to! Stay safe on the roads if you’re riding in the evenings. Lights and reflective gear are a must.
When the tracks are just too muddy to ride your nice shiny bike on – try some road biking or consider using a turbo-trainer. A turbo trainer, for many people, is about as exciting as watching paint dry but CAN be made fun (honest.) It’s a mind thing!
Indoor-cycling doesn’t just prevent the weather or the dark disrupting your training, it can also provide a good quality workout in a relatively short time. The smooth, constant nature of pedaling on a stationary bike also encourages good technique. See Turbo Training for more detail on training sessions on the turbo.
If you are a more experienced rider, looking to excel at events in the 2012 season, winter training is not optional, it’s a must!. Developing endurance (the ability to continue working despite the onset of fatigue) is the key when preparing for an MTB Marathon. Long rides at an easy pace should be done at least once a week over winter. Ride at a pace where you are still able to breathe aerobically (carry on a conversation), stay seated on hills and concentrate on pedaling efficiently. Also incorporate 2-3 shorter rides or cross training sessions throughout the week.
For experienced riders with several years of racing under their belts, an excellent way to increase fitness over winter is to do the occasional cyclo-cross event. However, avoid falling in to the trap of racing every weekend, as you will burn out before the season even starts. 2 or 3 of fast pace rides during December, January and February is plenty even for experienced riders as developing endurance with longer rides is still your main aim at this time of year. So, even though your first marathon seems like months away, don’t leave it until the spring before you dust off your bike – you’ll regret it on the day. Adapt to the conditions by dressing appropriately and get out there and enjoy!
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