Winter training tips

QwikKiwi Winter Training Tips

Stay warm, stay visible, stay safe

With a chill in the air and hours of daylight reduced, training during the winter months becomes harder. The secret to good training is consistency. To become more consistent with your training you need to stay warm, stay visible and stay safe.

Staying warm can be achieved by one of two methods. Wearing appropriate clothing for the conditions or exercising indoors. An indoor trainer or gym membership can be an excellent investment for over winter, especially if used wisely. The indoor trainer can allow you to continue training whilst in the comfort of your own house (even whilst watching television), and a number of gyms offer Spin classes, which are great for the motivation the instructor provides and high intensity driven music and workout (even whilst it is pouring down outside).

There are a range of high tech fabrics now available on the market that are great for running and cycling in. If you layer your clothing with a snug fitting, moisture wicking base layer to ensure that sweat isn't held against the skin. Have a warm layer next followed by a wind breaker and/or a water proof layer. A warm hat is essential for keeping your head warm whilst running and I recommend at the minimum ear warmers under your helmet for cycling on cold days. Good quality wind proof gloves also make cycling during winter more enjoyable, a pair of polyprop gloves will keep the fingers nice and toasty whilst running.

Staying visible, is more than just wearing reflective clothing and lights when exercising in conditions with reduced visibility. It is also about making your actions obvious and predictable. A motorist that sees you indicate to move out will be more receptive to you moving across in to 'their' lane.

Remember that if you intend to participate in an event which might involve exercising in less than ideal weather conditions you should also train in those weather conditions. So get out train hard, train smart and then race easy.

See you all on Sunday. - Ray

Ray Boardman is a qualified and experienced coach of athletes who win medals at world, national and provincial championships to athletes who compete for pure enjoyment. Regardless of your goal Ray can assist you to reach your potential. Ray also supplies all the training programs for the Scorching Duathlon series. You can contact Ray at info @ qwikkiwi.com

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