18 Ways To Make The Most Of Your Winter Training
How do you approach winter training? It may be alluring to relax inside with a favourite show or novel while enjoying a glass of wine at the fireplace when the thermometer dips, but resisting the temptation could help you maintain your health and add to your general physical and mental wellness.
Because your body needs to work harder to keep warm when it’s cold out, exercising in cold temperatures can help you burn more calories than usual. This is because of the thermoregulation process happening in your body. In addition to being more productive, winter exercise can also help boost the immune system due to the alterations in air quality and temperature.
One of the benefits of skiing is that it is a great way to improve physical and mental well-being. Have you got your ski holiday plans in order? If not, please take a few moments to answer some questions on our survey so that we can start the process for you.
Use the following tips and exercises to get ready for the cold season.
1. Layers and More Layers
Keeping yourself protected from cold and wetness is critical when engaging in winter outdoor activities. It’s beneficial to utilize the “onion principle” when selecting an outfit; this means putting on multiple layers of clothing.
When you are getting ready to exercise outside in the cold weather, remember to dress in several layers so you can take items off if you get too warm.
Using synthetic fabrics is recommended for their insulation qualities and avoiding cotton should be done as it tends to trap sweat. A windproof, waterproof jacket is the ideal option for the outer layer.
Making sure to wear adequate layers for warmth is an absolute necessity during the extremely cold season when the thermometer can plunge to a low of –30. Experts recommend beginning right with the base layer. This should be something that can absorb moisture from your skin to keep you dry.
It is significant to note that when perspiration remains close to one’s body, it becomes cooler. Use a lightweight and breathable long-sleeved moisture-wicking shirt. By all means, stay away from cotton since it can trap moisture and can make you very cold and sick.
2. Proper Skin Care
It is wise to begin exercising inside to acclimate to a winter exercise routine. Doing the appropriate workout routine will promote an increase in blood flow to the muscles, which in turn creates more heat. A ten-minute preparation period is enough to get your body ready for engaging in physical activity in cold weather.
It is crucial to remember that one way to help avoid injuries is to make sure to warm up before participating in the primary activity. Do not stay seated or reclined after doing active exercise to keep muscle cramps away. Instead, take enough time to stretch properly.
3. Diversify Outdoors
Switching up your exercise regimen will keep you eager and enthusiastic. Many enjoyable recreational pursuits can be experienced in the wintertime.
You could give dog sledging, rock climbing, ice skating, or snowshoeing a try. One of the most thrilling snow activities is skiing. Make sure to keep up with the news, and get ready for normal ski mishaps so that you can let yourself go and revel in the thrill and rush.
If you are after an excellent workout that targets the entire body, cross-country skiing is a perfect choice. Doesn’t it sound nice to burn between 400 and 500 calories each hour while getting a workout for both your upper and lower body?
Your furry friend also needs to have a great physical activity session. This winter is the perfect time for you and your pup to enjoy dog skiing together for a great time. It is necessary to be aware of some vital information and get your canine ready for this thrilling experience.
4. Indoor Activities
Don’t worry if you don’t feel like braving the cold! You have a selection of indoor physical activities to choose from, including easy, stay-at-home workouts that don’t require any apparatus.
A simple exploration on YouTube will uncover numerous tutorials for indoor physical activity. Mix things up a bit by adding resistance bands or weightlifting belts.
Indoor pools can be used to boost one’s strength and stamina without having to be concerned about the elements. The Mayo Clinic claims that water-based workouts are especially advantageous for those who suffer from long-term medical issues and joint distress.
Group fitness classes become increasingly attractive when it gets chilly out. One of the benefits of participating in team sports is the support and encouragement from fellow teammates.
5. Don’t Miss the Warm-Up and Stretch
It is a good idea to do some stretching or jogging on the spot indoors so that your body can get used to exercising in the cold winter weather. Doing the correct type of workout will increase the blood flow to the muscles, resulting in more circulation and a feeling of warmth. It takes only ten minutes to get your body ready to move in cold temperatures.
It is noteworthy that warming up beforehand can lower the chance of sustaining an injury while taking part in an important activity. Do not remain seated or lie down directly following a strenuous exercise session to keep from experiencing muscle cramps. Instead, take enough time to stretch properly.
6. Catch the Daylight
If you have the option, favour either a morning or noon workout outdoors. This enables you to increase your vitamin D levels and take advantage of the brightest area of the coldest season.
Getting a bit of sunshine during the day has an effect on one’s mood, helping to keep away any winter gloom. An article featured in the American Journal of Geriatric Psychiatry uncovered a correlation between having a deficiency in vitamin D and mental depression.
7. Do Not Underestimate the Temperatures
Keeping your extremities warm in cold weather is essential. Extremities such as our fingers, ears, nose, and toes are especially in danger of becoming frostbitten during the winter season. Avoid freezing hands and feet and losing body warmth by selecting sensible clothing and purchasing the right garments.
Be sure to always put on a hat as the head releases a large amount of heat. Wearing a helmet when skiing provides extra security. Still, thinking about getting your ski holiday booked?
8. Winter-Proof Your Bike
Having mudguards is the most important factor for a pleasant winter bike ride. Your companions will love you more when you use these items and they will also protect your feet and backside from getting wet.
They guard your bicycle against damaging salt water, ensuring that your bike parts will last longer and spend less time being wiped down after every ride.
If you don’t have the necessary tools or permission, clip-on mudguards are still an acceptable choice, although full-size guards provide the best protection. Acquire some alloy support wheels and mount some minor flat (25-28mm) tyres for a cosier winter journey.
9. Bike Off-Road
Going on bike rides, regardless of if it’s on a mountain bike or a cross bike, can be a great choice, particularly when the roads become especially hazardous because of snowy or icy weather. For a decent, even-paced winter exercise, you don’t need tricky trails, which is why former railway lines are perfect.
Trail centres are a fantastic choice, as they have surfaces that are capable of quickly draining in all types of weather. Riding routes that are either blue or green on the difficulty scale is a great way to get some winter biking in, and lots of training centres offer a cafe to warm back up after.
10. Don’t Overdress
Try to begin your runs and rides while feeling a bit cold to prevent perspiring while you become warmer, as this might only cause you to become colder further in the activity.
Adopt simple layering to stay comfortable. Begin by wearing a fabric that’s designed to draw sweat away from your body; followed by a warm, middle layer like a fleece; at last, top with a wind and rain-resistant outer shell. Adjust the number of clothing layers you have on to accommodate for varying temperatures, and keep adding or taking them away as you warm up or cool down.
11. Look After Your Extremities
When cycling, make sure that you keep a close watch over your hands, feet, and head especially. Ensure that you purchase cycling gloves of good quality and make certain they fit you comfortably.
Silk or Merino liner gloves really up their warmth. Consider having your jacket cuffs cover your gloves to help prevent cold, wet conditions from entering.
It is imperative to have waterproof overshoes for biking during the winter; additionally, you should also be aware of plugging the drainage and ventilation openings in your shoes. Socks that go to the knees can keep your calves and ankles warm, but avoid socks that are too bulky such that it makes your shoes too snug.
Ensure that no water can enter by fastening the zipper of your tights over the top of your overshoes. It will be hard to find something better than a classic Belgian-style winter hat to keep your head and ears warm.
12. Get Spikey
For slippery pavements or paths, metal-spiked shoes for orienteering, like Inov-8 Oroc 280s, are fantastic.
If you plan to take on difficult trails, wearing a pair of crampons, for instance, Kahtoola micro-spikes, allows you to traverse slippery and high-sloped surfaces, but it’s recommended to bring and be aware of how to operate an ice axe.
Here is our guide to 20 of the top strategies for maintaining triathlon practice during the winter season.
13. Swim Outdoors
Experiencing the exhilaration of taking a dip in open water during the colder months is an achievable goal with advanced wetsuits, booties, gloves, and caps, and it will make warmer springtime feel comfortably mild.
14. Keep It Constant
The most effective workouts for the winter should remain at a consistent level of intensity or gradually increase since it is simpler to avoid both the feeling of being too hot or too cold that intervals of high intensity could bring about. You don’t have to be limited to only doing slow, single-speed routines.
Do 30 minutes of jogging in areas 1 and 2, and then double back the same way, increasing your speed to a tempo suitable for Zone 3. How much quicker are you? Jog for 5-10mins to cool down.
Using a GPS to monitor the distance, begin your 2.5-kilometre run with Zones 1 and 2 of the pyramid. Then, run 1.5k in Zone 3, 1k in Zone 4, and another 2k in Zone 3 before finishing off with 3k in Zone 2, carefully reducing to Zone 1 for the last kilometre.
A club-cycling frequent activity in the wintertime, chain-gang ride involves a sequence of cyclists moving at a uniform rate while cyclers take turns in being the initial rider before slipping to the tail-end of the line. Great for fitness and group riding skills. Find your local club at www.britishcycling.org.uk/clubfinder
Sweet-spot intervals: The best bang-for-your-buck winter workout. Warm-up: 10mins through Zones 1 and 2. Go for a bike ride for fifteen to twenty minutes at a higher level than Zone 3 and lower than Zone 4, then take a five-minute break at Zone 2. Spin home for 10mins to cool down.
15. Light Up Your Life
It is imperative to make sure that you can both recognize and be noticed while working out in the colder season. Reflective clothing and lights are a must, but:
Do not be deceived by how bright the light is – focusing on the beam pattern and quality is more important.
Search for a portable power bank: This will reduce the burden you feel on your head and, if you keep it near your body, can enhance the battery life in cold temperatures.
Be cautious of low-priced imports; they often break down very soon after use. Spend a bit more on a reputable brand.
Be mindful of the impact of very bright lights when driving, particularly for the benefit of drivers travelling towards you.
One of the most crucial factors to ensure rider safety is that the high-output bike lights are visible from the side. Fit some extra LEDs to remedy this.
16. Slow Cook
Nothing beats coming back after a frosty jog or bicycle trip and being welcomed with the fragrance of a delicious stew wafting through the house.
A slow cooker is a great tool to have during the winter months for a successful training campaign. Pack all your gear before leaving, strive through challenging conditions for some time and return home to a pleasant bowl of soup.
17. Do a Dirty Duathlon
Sprucing up your mountain bike and specialized shoes to embark on an outdoor duathlon is a fantastic way to inject some pleasure and novelty into the off-season.
18. Battle Bugs
Leaving the gym will definitely stop you from getting any viruses, but what other preventive measures can you take? And, if you do succumb, should you still train?
Be sure to maintain proper hygiene by washing your hands often, even if it seems like an excessive measure, and bring along some anti-bacterial hand sanitiser.
Choose foods that have bright colours, as these are likely to be full of antioxidants which are beneficial for increasing immunity.
It is worth investing in a flu shot if you engage in intense strength training, as it can weaken your immune system and you do not meet the criteria to receive a free vaccine.
When it comes to training, any pain below the neck, such as soreness or aching, should act as a warning sign to pause or reduce your workout.
Rule number two states that it is best to wait two days after feeling okay before restarting to train, and after restarting, limit the intensity to Zone 2 for at least another two days.
