So NOW the winter is reality in Denmark… it is cold and snow and lot’s of ice. So, you might have thoughts in your mind like; how to train in this weather…These are normal thoughts, just you watch your steps, specially when training outside
See my 10 tips for you:
1. Put enough clothes on, if you train outside. Either on the bike or run, REMEMBER to cover your head. Lots of humidity gets away from your body through your head, so in the cold weather, don’t play with your brains and get them frozen. And the gloves, also important part of your winter outside training
2. Check your shoes if slippery and snow on the roads. You might want to choose piks under your shoes, if not, choose the roads, where you train Look for forest paths with some stones or sand, if you are heading for a run. It is not a period for Nike Free or shoes like that. If you are from Copenhagen, you can go to Endurance Sport, and they will help you to find a pair of good trail running shoes. Trail shoes are warmer, as they keep the water out, are also more closed, and not slippery. Just don’t glide, and get injuries…
3. If you are training over 90 min, remember to take your energy and liquid with you. Even you don’t sweat as much as in the warmer conditions, you are still loosing water and kilojoules from your body. You can also split your run in two, 45 minutes outside, if it is a nice fresh cold weather, and the last 45 minutes on a treadmill, inside.
4. If you are training for a late summer Ironman/half Ironman (Challenge Copenhagen etc), you can still take it a bit easy: do anything you feel like; crosstrain, do something else, just have fun. And if your last race was 4-6 weeks ago, be careful with indoor football, basketball and other sports like that, I guess you know what I mean Soon it is time to start the serious training, and then it is the best to stick on the plans.
5. You can always choose to train inside, treadmill is fantastic equipment in the fitness center. Plan or search some good sessions beforehand, and make your treadmill session fun! Attention try to target your weakness, like strength or speed or endurance.
6. As the roadcycling season is quite over here in Denmark …;-) choose the hometrainer=turbotrainer=ruller, or if you want some company, head to the spinning center. Spinning is a fantastic way to give some additional cycletraining. Normal spinning bikes are of my opinion good for muscle strength = heavy gearing, slow cadence.
7. If you still want to ride outside, it is quite a cool alternative, mountainbiking. Either in the daylight outside in the forrest, where the ice did not hit the roads or path yet, else on the salted roads. Choose a hilly route, with some good climbs, and get the power on your legs. Attention girls, mountainbiking improves your bikeskills, so get out there!
8. Do strength training, now it is time to build strength to your riding and running muscles, and of course to your swimming biceps And one of my favorite ways for sure is TRX training, super core training. If you want to buy one or get training tips, you can always contact me!! Again target your weak spots.
9. Find a swimcoach and get your swimming to a new level, to the next level. Use a lot of time in the swimmingpool, and consider of having a swimming week in your training plan, meaning that instead of 3 times a week, you swim 6 times a week. Do a swimtest every 4 weeks to see your improvement, start now!
10. And finally, now it is time to dream and plan your spring training camp. Check our own place on Mallorca for the spring period, and contact me as soon as you know, to book your holiday.
Good winter training! And see you on the roads!
ps. watch out these guys these days…