Winter preparation tips

Why not get some practical tips for the start of the winter from our in-house expert, former professional cyclist, Geoffroy Lequatre.
The recovery from a busy season isn’t always easy. You need to change habits and rhythms. On average, there’s a 6 to 8 week time-lapse between the end of one season and the resumption of training for the next. This recovery period is vital to decompress and totally relax body and mind. One thing you’ll need to watch out for is weight gain. Don’t eat too much; you’ll only have to lose the excess.

As a first step, G4 recommends you plan your rides or training for the coming months following a similar pattern to last season so that you can quickly regain a basic form, setting yourself up for the new season and your objectives. This period is also the time to take stock of your physical condition, test your mental freshness and your desire to play some sport.
However, don’t obsess about your weight; just bear it in mind during the last couple of months and as the Festive season approaches. The weight of a professional cyclist might vary by an average of 3- 4 kg (or more for an amateur) after the break.

Recovery

This is an ideal time to visit your doctor, undertake any medical tests such as a blood test, see an osteopath for a thorough examination, visit the dentist for a check-up and so on. To keep in good physical shape, G4 suggests a spot of muscle building. Depending, of course, on where you live, try cross-country skiing, swimming, jogging, yoga, weight training in the gym or with your own body weight, use a home trainer or attend a spinning class, or play some tennis. Try a variety of sports because all these complementary activities go well road cycling and mountain biking and help to tone those muscles you don’t use when riding. We recommend two to three rides a week plus two additional sports’ sessions.

Initial training sessions

The initial sessions should be gentle, around 2-2h30 on the flat, riding in a small gear. Then gradually build up the distance until you’re riding for 3-3h30. Don’t forget to warm up. You need to prepare your muscles for any form of activity. The first few weeks use your gears to ride gently and consistently without feeling you’re forcing the pedals. This exercise will be ideal during your endurance training. Alternate also with very beneficial velocity sessions to prepare during the winter. It is about preparing the body for a muscular reconstruction for a better physique and to attack the rest of the season. The purpose of the winter preparation is obviously to create land but also to avoid injury early season. Finally, try to leave a little later in the morning to avoid the cold, and if you ride at night, choose lighted trails.

Kit and equipment

Adapt what you need at the beginning accordingly. Warm clothing, the correct tyres to reduce falls and punctures, fog lights, a fender to avoid having to wash your bike every day and, more importantly, to keep your rear end dry in the rain! Cardiac monitors are useful for monitoring your heart rate and effort. Avoid too intense workouts that could lead to overtraining. For most professional riders, Power Sensors (SRM) provide objective tracking of long-term performance to optimize training and improve performance.

Thanks to the technical properties of today’s fabrics, you can comfortable and well-protected without wearing 10 layers of clothing. The rule of thumb is 2-3 layers is enough. Don’t forget to protect your extremities. Your feet, hands and head should always be well covered. Wear warm fabric bib-tights, gloves, a hat or headband under your helmet, overshoes, and glasses, not forgetting a Hi-Viz or reflective vest in your back pocket. It’s also important to wear a base layer which will help regulate your body temperature and, if necessary, wick away perspiration. And, if it’s really cold, say below 0 ° C, ride indoors on a www.topvelo.fr/dossier-entrainement-velo-le-velo-spinning-veritablement-efficace-2-289.html">home trainer.

Finally, it’s essential to eat a balanced diet. Reduce portion sizes, focus on vegetables and fruits, white meat and fish. Remember to eat well before each workout to top up your glycogen stores. Energy products, and hot drinks in especially cold weather, can be taken during the activity. Don’t forget, first and foremost, to enjoy what you’re doing. Also, no matter what activity you undertake, there’s always time to have a coffee or admire the scenery!