Winter training mistakes

The winter can be one of the best times to really nail your training and focus on making improvements for the following year. When this training is done properly it can take away the struggles of winter and give you direction and motivation to come into next summer in the form of your life.

However, there are several different mistakes that people tend to make through the winter which can have a big impact on motivation and standard of training. Here are a few to avoid:

No progression

Training needs to have a structure and you need to apply progression and overload if you want to see the benefits of training going into next year.

The training needs to be split down into blocks which have a specific purpose and focus. Throughout each block, the training intensity and volume should be changed to apply this progressive overload.

Doing the same sessions each week throughout will not create the specific improvements that you are likely looking for. It may increase short term general fitness but you could be getting much more return.

Training which is broken down to have clear structure can also help to boost motivation as there is a timeline which can be checked off and with each block you will be seeing even more improvement.

This is where working with a coach comes into its own. The coach can structure the training, make sure you get the most from it and most importantly they can teach you the ‘WHY’.

Poor recovery

Not getting enough recovery can damage the quality of training and also dampen motivation.

It’s crucial to have a break at the end of the racing season/summer to recover from the efforts made throughout the season and also give you a time to reset and refocus before training for the following year. We recommend taking at least 1-2 weeks completely off training at the end of the season, this is a good opportunity to try some cross training. Not having this end of season break can mean that you continue to add physical training stress and eventually builds up to a point which your body cannot handle and will create a plateau in performance, or worse you could see a decrease in performance.

Ongoing recovery is also just as important. Doing 6 turbo sessions and a road ride per week will definitely lead to over training and benefits and adaptations which have been produced could be lost. Make sure that you get enough recovery each week to keep motivation high and allow you to maximise the benefits from every session. We recommend at least 2 rest days per week for the average cyclists to avoid overreaching and over training.

Too much, too soon

You have now had your recovery after your season or you are now starting training for the first time... It’s crucial that you don’t just jump into high intensity efforts at the start of winter.

You need to create overall progression and overload throughout each block of training. Starting with tempo or sweetspot efforts can create a good base to training and allows you to build a quality level of conditioning.

Jumping straight into high intensity training can have good short-term benefits but does not promote long term development and will mean you will not be reaping the benefits when it comes around to the summer. It is also really psychologically challenging to maintain this high intensity through the whole winter.

Riding in bad conditions

The majority of cyclists are fair-weather riders. So, riding in rain, ice or snow doesn’t do well for the motivation or general health. Riding out in these conditions can also become very dangerous and the risk to illness would negate the possible training benefits.

However, we are in a time where technology such as smart trainers and Zwift have revolutionised indoor training! They make it much easier to bear and also act as a good way to spice training up and keep things interesting to keep that motivation up.

No clear goals

Not having clear goals can have a huge impact on motivation through the winter. Motivation is the absolute key to a successful training block and it’s clear to see the effects and standard of training of those who do have clear goals and a drive for training.

Goals can give training a clear direction and focus which means that you feel like you will be getting a benefit from every session to get that one step closer to an end goal. Having someone to consult on these goals and talk to can make everything a lot more real which creates a commitment – once it’s out there, there’s no taking it back!

Avoiding these mistakes will help you stay on track, focused and highly motivated to make the most from the winter and come into next year ready to smash your goals!

Get in contact for a free consultation

Use our ‘Contact Us’ page to get in contact and we can offer a free consultation for you to see if a coach would be a wise investment for you.