Winter Training
Winter Training, Inside or Outside?
Winter training, it can be tricky. Do you head outdoors, no matter the conditions, or stay inside? Coach Ryan from CycleCoach has some advice. Go ahead Coach Ryan.
Winter training questions
One question that comes up quite often at this time of the year in the northern hemisphere is whether you should train indoors or outdoors during the winter. The answer to this question depends on several factors, but for the sake of this article, I am going to assume you live somewhere cold and potentially wet where it isn’t easy to ride outside year-round.
Safety reasons
The first and potentially biggest reason to train inside during winter is safety. If you live somewhere with the potential for black ice or slippery conditions, crashing is a real risk. According to Rooney, Sarriegiu, and Heron, one of the most common injuries in a bike crash involves a fracture in the clavicle (broken collarbone). On average this can take 3-6 weeks post-surgery until you can resume training with the arm supported. And 6-12 weeks until you can ride with weight on the arm. This is a significant chunk of training to miss, especially at such an important time for setting up the rest of your season.
Structured training
Another major reason for training inside, important during winter but also applies year-round, is the ease of performing structured training. How many of us have a consistent, straight road that is easy to get to without too much traffic to perform intervals on? I’m assuming not many. On online platforms like Rouvy, you can select a route that fits your session for the day. Alternatively you can use erg-mode, where the trainer matches the power for your workout. So, irrespective of the terrain you are always at the correct power.
As an added bonus, most training platforms can be set up to automatically sync with your training program. This way the workouts magically appear and are ready to go as soon as you log on. If you need help setting this up, feel free to contact me using the details at the end of this article.
The boredom factor
While there are positives to training inside during winter, there are also a few negatives to be aware of. The first one is boredom. Anyone who has spent much time training indoors, especially in the dark times before smart trainers, knows how boring and demotivating it can get. There are some things you can do to help with this, such as using interactive apps like Rouvy and Zwift. And of course working with your coach to plan more interesting and varied rides for when you have to ride indoors.
One example is making longer intervals more varied. For instance, if you have a long Z2 (endurance) or Z3 (tempo) interval planned, try the following. Set the trainer in erg mode at a consistent power for the length of the interval. Then vary the power by 5-10 watts every minute or two. This will break the interval down into more manageable chunks while still staying in zone. Another example is to use features like the Robopacers in Zwift so you are riding in a peloton of other riders at the right power for you. More information on Robopacers and other ideas on how to use them for training can be found here.
Meet the coach
Coach Ryan, or Ryan Allen – to give him his full name! – holds an Honours degree in Exercise Science. His coaching experience spans cycling and a variety of other sports, including Australian Football League (AFL), running, and strength training.
A former national-level competitor as both a junior and senior athlete, Ryan stays connected to the sport by racing in local criterium, track, XC, and gravel events in Australia. He is passionate about helping athletes of all levels, from beginners looking to improve fitness to seasoned competitors aiming for podiums or Gran Fondo success. Ryan is part of the CycleCoach team and can be contacted via their website for coaching. You can read previous articles about CycleCoach here on BritishCycleSport.
