If you are like me, hibernation is my natural state in the winter. Any day under 50 degrees is generally a no go for me outside. There are some things we can do to keep our bike legs happy all winter.
- Indoor trainer – An indoor trainer is a great option to keep you ride ready during the winter. Due to crazy snow, I trained almost 100% on a trainer one year for my London to Paris ride. I would put on a movie or binge watch a series on Netflix and just ride. This Christmas I received a smart trainer, a Wahoo Snap. My smart trainer gives me the ability to connect to apps, such as Sufferfest and Zwift. These challenge me throughout my ride and give me feedback as to what I need to focus on to improve. Sufferfest has training plans available to follow depending on your goals or you can pick a ride and just go. I have it connected to my heart rate monitor, cadence meter, projector and sound bar in my basement. I call it the SufferDome. You can also use these apps without all the technology. If you would like to learn more, drop me a message!
- Weight training – It’s easy to lose muscle mass during the winter. You can weight train using a routine that focuses on aerobic strength. To do this you do more reps with less weight. Start with 10 minutes on a treadmill or elliptical, then do about 3-4 reps of 12 of leg press, squats, stiff-legged dead lift and regular deadlift, decreasing weight if you don’t think you can’t finish. Cool down with another 10 minutes on the treadmill.
- Spin class – I love a good spin class! Our rec centers offer good classes, but my favorite is spin class is CycleBar. They have fun music and they track your progress. If you are competitive you can show your name up on the progress screens and “race” the others in your class. These are easy to fit in after work and I do them year round.
- Lastly, Cross training – Go out and do what you like to do, be it walking, running, swimming, skiing or snow shoeing. We live in a great state with so much to do! Just get out and move, your body will thank you!
JDRF Rocky Mountain Ride Coach