Avoid Burnout This Winter While Still Riding
As the days get shorter and colder, many people put their bikes away and head to the slopes rather than braving the cold temperatures. This can be one way to avoid burning out, but it doesn’t help get you ready physically for your next cycling seson.
If you want to ride better next season the key is to continue riding and crosstraining but to tone the pace down. Most racers are under the mistaken idea that if you are going out to ride you have to ride hard, pushing your heart rate up above your lactic threshold and really pushing your body to the limit. This couldn’t be farther from the truth. If you want to avoid the winter burnout, bundle up and ride to enjoy the ride. It really helps to remember why it is that you started riding, that it’s fun.
The miles you put on in the winter should be base miles, so your heart rate should be around 60-65% of your max rather than 70-80%. These are just miles to maintain your fitness and keep your legs used to the rigors of cycling without tearing them up. By keeping the effort lower, you also will have more opportunity to look around and enjoy the scenery rather than putting your head down and hammering. In addition, if you bring a buddy along, that pace will allow you to enjoy a conversation during the ride.
Good crosstraining can be added to your training to really get you ready for the season. Add in some weight training and cross country skiing, snowshoeing, or running to round out your training improving both strength and cardiovascular performance. But don’t totally neglect your bike. There are plenty of opportunities to get outside, or get good workouts in on the indoor trainer.
