Cycling Training Sessions For Bad Weather | Make This Winter Count

– Bad weather, short
days, long, dark nights. That’s right, the winter
really is the perfect time to make some great fitness
gains for you to enjoy throughout the following year. – Yeah! Standby, you’ve got
three months of no events, no distractions, and no
reasons why you shouldn’t be focused on creating a
better and stronger you. – Can we, uh, start with
the indoor sessions? Because, to be really honest,
I’m not enjoying this. – Yeah, a bit grub isn’t it? Let’s go inside. (bass thumping beat) (techno music) – Fat burning sessions can be completed in a variety of ways, but if you want be
incredibly time-efficient with your training, we recommend short,
high-intensity efforts. Thirty second sprints are
proven to burn fat for longer after exercise than
traditional low-intensity fat burning rides. So a session to include these intervals would be six 30 second max efforts with two minutes rest in between. But because these sessions are both physically and mentally very demanding, you shouldn’t aim to complete
more than two of these at most in any given week. The beauty of the sessions though, is that they are very short. With a short warmup and warm down, you can be done within thirty minutes. Training indoors is the
perfect time to work on short intervals that build
your speed and your power, because if you head
outside, you’ve got traffic you’ve got junctions, and a whole host of other environmental
factors to contend with, so cut out the dead time
and the distraction, and work on your intensity indoors. Interval sessions can be
as varied as you like, and we’ve got a load of
videos up on the channel, and we’ll pop a link in
the description down below if you want to follow some of those. (techno music) Gym sessions can be a good way to work on muscle imbalances,
weaknesses, and stabilization, but also injury prevention. These sessions are also
good for bone density and improving the
efficiency of your muscles. Explosive workouts with help increase your muscle accruement, and build newer muscular strength. Building muscle, depending on the event, will potentially be
beneficial to cyclists. For example, if you’re injury
prone or frequently crash, like myself, it could be beneficial to have residual strength that goes beyond the functional strength normally required to ride or race a bicycle. If you’re using a muscle group frequently, it can be advisable to
regularly stretch as well. Many reasons have been
cited over the years. A long muscle is a strong muscle. Injury prevention, greater
range of motion, and comfort. The more conscience you are of the condition your body is in, the more chance there is of you preventing any injury developing, and preventing you from riding your bike. (techno music) – Weekend rides are
the perfect opportunity to make your cycling a
little bit more social. Not only will the time pass by faster, with a little bit of good company, but you’ll also be working
on your group riding skills, and enhancing the technical
aspect of your cycling. These rides should be
carried out at a sustainable, conversational pace, and last
for between two and six hours, depending on the event you’re working for. – I thought you weren’t going to turn up. – Well, I considered it. You
know, looking at the weather. Come on. – A good ride is always
done with your mate. Ah-ha! (techno music) – Gone are the days of
gently riding in the winter. Now is the time to
kickstart your fitness with some VO2 efforts. You’re
looking at doing these at around 121% of your FTP, and do around five times five minute efforts. Five on, five off, just like
Chris is getting on there. They’re also really good
to keep you nice and warm, and it will really help
your overall fitness. Oh, I’m freezing. Four more to go Chris! Don’t hold back, mate! Come on! (techno music) One session that I’m a huge believer in for increasing your
muscular endurance is riding at the sort of effort which means you’re only going to be able
to sustain short sentences. These efforts will last for anything from 12 to 20 minutes
or perhaps even an hour if you’re a little bit more advanced. They’re going to hurt, but these sessions will do more than any other to increase your all ’round cycling performance. One strong reason for
including these in the winter is they’ve got short recovery periods meaning you won’t call off too much and the work load will
last for a long time. When you’ll gain body heat
throughout the session and likely have less issue
with the cold climate. (techno music) Embracing the dirt on really bad days is one of my favorite ways
to sort of get outside. Enjoying a training session and having a little fun whilst
doing something different. Off road riding is especially good for staying warm when it’s cold and wet. Windchill is less of a factor when going a little slow whilst off road. When it comes to perfecting
on bike technique, I genuinely believe
riding different bikes, of all varieties, will help
make you a better rider. So try something new, you’ll be come a more
efficient and competent rider. These off road rides can incorporate any of the sessions we’ve mentioned but generally, they do lend themselves to an endurance workout or
one with short intervals. Just make sure you don’t skimp on the amount of time you
actually spend peddling. (techno music) So there you have it. Those are our key, go-to
winter training sessions let us know how you get on with them. – Yeah and if you do find that you rely on some other training sessions
that we haven’t mentioned then do let us know in
the comment section below. – Give this video a big
thumbs up before you go and check out some more
winter tips just down there. We’re off to finish that endurance ride we talked about earlier. – Four hours to go! Yeah boy!

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