The season is coming to an end and I would like to give you a few suggestions for the design of the transitional period and winter. How about you? How long will you be riding outside on your beloved noble racing bikes?
For me personally, the last event is always at the end of September: Das Schwerin Lakes Everyone's Cycle Race on the penultimate weekend of September. Of course, I continue to drive after that, but the regular trips decrease. That is of course subject to a completely natural process. The days are getting shorter and the weather much more changeable, so that you can no longer plan so well. In Hamburg we have such mild winters that I can relax on my racing bike until Christmas, but only when the Hamburg weather permits.
How do you deal with it and what is your alternative?
While for the past few years I've been going to the gym and spending my time on the machines starting in October, I'm going to do things a little differently this fall, winter, and spring. Every dry day that I have time should be used and when it gets a bit damp, the rain jacket and shoe covers have to be taken out.
My experiences from last winter training
During the winter of 2015/16, my primary goal was to lose weight. As some of you know I had within a year 25 kg lost and that was really necessary. However, when you lose weight, you always lose some muscle mass. I know that there are various training programs and diet plans that claim the opposite. But the well-read among you know: calorie deficit = weight loss = loss of muscle mass. You can of course minimize the loss of muscle mass, but you can't avoid it completely and performance increases are not really possible with a calorie deficit. Only endurance and fat metabolism can be trained without additional calorie intake.
In the following winter - 2016/17, my goal was to gain muscle and strength. I chose those 5 times 5 training technique and created a training plan for me. 5 times 5 means 5 reps for five sets and I did two exercises per muscle group per workout. With so much weight, of course, that you can just barely manage the last repetition of the fifth repetition in the fifth set.
Everyone is of course different from the other, but I had gained a lot of muscles with this form of training. Unfortunately, due to my focus on muscle building, I neglected my cardio training. I have to admit that I was a little blinded by my successes.
I had already started preparing for my first race in 2017 early in the year, because it was already at the end of April Tour d'Energy in my calendar. I always try to start planning the year as early as possible so that I have a schedule that puts me under a bit of pressure. As I said, I had neglected my winter endurance training and got back on it for the first time in March spinning bike – I hardly ran at all. At the Spinning I then realized that my legs had gotten really heavy and I was completely flat after 30 minutes of spinning. The next time I tried jogging, I felt mine Muskeln wiggle back and forth on the back of your thighs.
Please don't get me wrong, I didn't look like Arnold Schwarzenegger, but there was a stark difference. I wasn't fit enough for my opening at the Tour d'Energie!
Everything will be different this year
My training program this winter will be much more complex. I have made the following:
- 2-3 times a week Gym for strength training and subsequent spinning of at least 30 minutes, more like 60 minutes. My strength training program will be a full body workout every day, which of course means I'll be spending more time in the gym, but it also means I'll be able to vary more. With every exercise, I'll increase the weight with every set. So I start with the first set where I aim for 15-12 reps and end at 5 reps, again with five sets per machine.
- Running 2 times a week. I already have new ones running Shoes Bought it and it's just terrific what makes it so special. I tried on eight different shoes at the running store and ran on the treadmill. I decided for that Brooks Levitate, I didn't know until now. They look a little hard to get used to, but as I said: Very comfortable when walking.
- 2 times a week stabilizer- Workout at home
Of course, I assume that I will squeeze this training plan into my everyday life. At least as long as there is no snow, everything should be fine. In order to have enough time to run, I made it a habit to walk home from work. For me, that's at least 6 km, depending on how I want to, and of course the distance can be extended as desired. But I'll start with the 6 km first, so that I don't lose interest from sheer exhaustion.
Road cycling in winter
From the experience of the last few years, I know that in Hamburg you can still get on your racing bike every now and then until Christmas. I'll take advantage of that as much as possible and that Replace running with road biking. Luckily, I've bought enough winter clothing over the last few years. Rain jackets, arm warmers, thick and thin base layers are just as much part of the standard equipment for a racing cyclist as a hat and shoe covers. I always prefer shoe covers made of neoprene, better a little too warm than too cold.
[eapi keyword="Shimano Breath Hyper Arm Warmer" type=small][eapi keyword="Giro Proof winter neoprene bike overshoes black" type=small][eapi keyword="GORE BIKE Wear men's racing gloves" type=small]
Now I just have to go through with my training plan, joking by the way, of course I'll go through with my training plan and next week I'll start highly motivated. Today I'm walking home from work. It starts in downtown Hamburg, along the Outer Alster and then in the direction of Eimsbüttel into the bathtub. I'm looking forward to it and I'm curious to see if my new Brooks Levitate will carry me faster than my worn-out Nike shoes last time.
My winter training also makes me fit for my upcoming snowboarding holiday, so I'm really looking forward to it.