Training tips for the winter
Cycling is healthy, that is undisputed.
If you want to stay fit over the winter, you should build your training around the following three pillars:
In our store we have a wide range of fitness equipment.
In our article "Cycling in autumn & winter" you will find more tips for the cold season and what you should definitely consider.
How can I train my ENDURANCE?
Fixed or free roller
One possibility is to train with the fixed or free roller. What means fixed and free roller?
- Fixed roller - the rear wheel is clamped in a suitable holder.
- Free roller - the wheels rest on three plastic rollers about 50cm wide. These are mounted in a metal frame so that they can rotate freely. The bicycle is not fixed, but only set up. It maintains a dynamic balance due to the gyroscopic forces of the rotating wheels and the steering movements of the rider.
This type of training has become a real hype among cyclists in recent years. The reason for this is the ever better and more online services (apps and programs like Tunturi Routes App) in the field of fitness enterainment. With the help of these programs you train networked and worldwide with other participants in real time.
How can you imagine this?
You compete with other riders around the world, but still sit at home on your trainer. Interactive as well as social features are linked and values such as speed, cadence and heart rate are recorded, just as they are when cycling outdoors. Thus, training in one's own four walls has become a kind of video game with one's own wattage values.
To the roller trainer selection.
If you want to learn more about the "roller trainer", then read our blog post.
Alternatives to the roller
For those who prefer to train outdoors, we can recommend cross-country skiing. Cross-country skiing uses most of the same muscles as cycling - and additionally trains arm, back and abdominal muscles due to the use of poles.
Cross-country skiing is an optimal workout for basic endurance and is easy on the joints at the same time.
To learn cross-country skiing techniques (classic or skating), it is advisable to have a coach who will prevent mistakes from creeping in. It is also advisable to concentrate on one technique at first.
If there is no snow or cross-country track, moderate running training - indoor & weather-independent on a treadmill or outdoor in the open air - can be chosen. Here it is important to gradually increase the volume so that ligaments, tendons and muscles get used to the load.
Swimming is also a good winter workout. It is easy on the joints and trains the trunk, shoulders and arms. Here, too, it is advantageous to have a good command of a swimming technique.
Indoor rowing is another option to train endurance. When performing the movement, you strain your upper body as well as your buttocks and legs, and you can burn a lot of calories. Therefore, this sport is particularly suitable to keep the body fit and sustainably lose fat and build muscle. Especially the upper body muscles are trained very well.
Here you will find a selection of rowing machines. These compact fitness machines are perfect for home use.
How can I train my SPEED?
The second important pillar in training is speed. For sprints, hill climbs or unpredictable racing situations, you need a higher acceleration ability and movement speed. In other words: You need to be able to move yourself or your legs quickly. We have two suggestions on how you can train your speed ability over the winter months.
How can I train my STRENGHT?
The third pillar is strength. This is important in cycling so that it is possible to pedal for a longer period of time. The more strength and power endurance you have, the better it affects your speed (propulsion).
Gym
Exercising in the gym you should not only train the leg muscles, but also the trunk muscles as well as the muscles of the upper extremities. This is because a muscularly well-stabilized upper body enables you to put more power on the pedals. It also prevents neck and back pain.
Functional Training at home
Of course you can also train effectively at home. Perform so-called stabilization exercises such as forearm, side and push-ups or sit-ups and simply use your own body weight. If this is not enough strain for you, you can also make many exercises more difficult with a fitness band or with light weights.
The roller is also a perfect training tool to train your strength. You can regulate the resistance individually and complete intervals. The training can be flexibly designed and scheduled. Here you get more information for your indoor training.