Winter Series – Part 2 – Exclusive with Tom Kirk

We’re delighted to bring you the following advice and guidance from respected coach and Condor friend Tom Kirk of Custom Cycle Coaching.

Read on to find out his answers to our burning questions!

Firstly, is it a good idea to take a rest from cycling for a while over the winter/off season?

In general yes, although many of us have some ‘enforced rest’ through other life commitments with work, family holidays etc so a strict end of season rest might not be needed by all. It’s often more a mental than a physical thing so if you feel mentally drained from a long season’s racing then a longer period will be needed off. In general I recommend 2 weeks off the bike completely then another couple riding as and when you feel like it socially etc. If however you’ve had an extended period off earlier in the season this might not be necessary. In a related question it’s often good to plan in a short break mid-season too as it can be a very long competitive season otherwise!

Is it beneficial to look at other activities such as running or gym work to be better prepared for the start of the competitive season, if so what do you recommend?

Again, this depends a bit on your schedule and goals, if you have limited training time it’s generally best to be as specific as possible to your goals i.e. cycling! However some weights/core work/yoga etc can work well to help strengthen your other muscles that are neglected from cycling. Running is a tricky one as it’s a very time effective way to get in a training session so if you’re time limited it can help to make the most of your time. However it’s also easy to get injured so if you want to include running in your training it’s very important to build it up slowly!

Are base miles a myth? Is it good to just go and ride or should I be focusing my time on shorter sessions of intervals or such?

Again, it’s all about your time availability and being able to train consistently over a long period of time to see the benefits. A long base ride can be great for your fitness when it fits in a balanced overall programme but if it leaves you too tired to train for 2-3 days after then it’s too hard! The best cyclists tend to develop a big base, whether that’s over a winter period or what they’ve accumulated from years of riding so no, I don’t think base miles are a myth. A mixture of controlled intensity (i.e. not a screamer every ride) endurance work and harder strength and speed work is best.

Is braving the cold, wet and dark really necessary or can you replicate all outside training from a turbo or rollers inside? How disciplined and frequent should the sessions be and what do you recommend to fuel yourself for inside sessions, pre and post?

Getting in some outside work is important as it’s very hard to get the endurance work done indoors (some people can cope with a lot of turbo work better than others, I hate it but others love it!). Obviously that requires weather conditions that are safe, when it’s bad out MTBing is a great safer alternative to consider too… Generally, indoor sessions are shorter but intense so require a bit less fuelling before and during. Hydration and keeping cool with a big fan and riding in a cool room is more important to keep the quality of your training up as you will sweat a lot! After any intense session it’s important to refuel to restore your body’s carbohydrate stores which deplete quickly when you’re riding hard! If you’re not training the next day the timing is a bit less important but generally try to get in a small snack containing a bit of carbohydrate and protein like a peanut butter sandwich or a specific ‘recovery’ food or drink ASAP when you finish then a proper meal within an hour or so. And don’t forget to drink!

Rollers or Turbo, and why…

Rollers for interest as they’re a bit more challenging but turbo for harder work as it’s hard to get enough resistance on the rollers and you can end up spinning top gear at 120rpm and it still not being hard enough. I’ve not used them but the rollers with resistance are supposed to be a good alternative…

What advice to you have on prepping your bike for winter, clothing or kit to take out on rides?

If you’re not great mechanically it’s wise to get a good mechanic to check your bike over. New tyres that are made for winter riding (not going to open the can of worms about which to choose!) can make for fewer punctures and standing round freezing with numb fingers for you and your mates! In the winter brake blocks wear out much quicker too so worth keeping an eye on them. Mudguards make wet riding much more pleasant too! In terms of kit, a good comfortable pair of warm bibshorts and a winter jacket with windstopper or similar material can make winter riding much more manageable. After September it’s very rare to see me in shorts in the UK until I race in March. I hate seeing people out in the middle of winter in shorts and short sleeves – for me it has to be about 18 degrees first! It’s always good to rep your club kit but I’ve also got a really warm jacket I got from Aldi years ago, I only ever use it on really cold days and it was cheap!

When should I really start picking my training up with a view of being ready competitively for the late spring/early summer?

If it’s late spring/early summer then you can get away with a fairly light workload until the New Year then pick it up. You’ll thank yourself if you have been at least ticking over before then though as it can be a big hill to climb. Cycling is a sport that rewards consistent training over the years so if you take 3 months off every winter you’re losing a lot of potential development over the years! You can get away with a bit of ‘crash training’ but in terms of reaching peak fitness and importantly holding it for more than a few weeks a solid base is important.

Finally, one golden rule of winter training…

As with any time of the year consistency of training is key. Bashing out a big ride or a big week is great but consistency over weeks and months is best!

What next?

If this has inspired you to keep pedaling over the winter, but you’d rather do some work in sunnier climes with an excellent coach, check out Tom’s training camps here:

http://www.customcyclecoaching.co.uk/training-camps.php

They can be customised for different groups so even those who consider themselves social riders can get involved. If you’re interested please fill out this survey so we can get organising!

https://www.surveymonkey.com/r/N36PRF2

Keep the training up x