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It’s always easier to get outside and be active in the sunshine when there is plenty of daylight, unlike now, unfortunately.
As a professional athlete, staying active all year long is a must. While many people take the winter months to recoup, mellow out, or even hibernate a little, most cyclists in the professional scene train throughout the coldest months. It’s not always easy to do, and it certainly requires some flexibility and creativity, especially living in a snowy place like Durango.
When the competitive off-road race season wraps up in October, many of my competitors (myself included) make plans for what is generally called “the off-season,” or as my coach likes to call it, the “out of competition season.”
This is typically a period of 2-4 weeks during the fall in which cyclists take a break from training and racing. Lots of folks use this time to travel, sit on the beach, see family, or just have a more “normal” day-to-day that isn't centered around a training schedule.
Personally, I use this time to catch up with friends and spend time baking! If the weather is still pleasant for mountain biking, I use the off-season to ride more recreationally, going slower, stopping frequently for snacks, or only riding when I feel like it.
Since being a professional requires following a slightly more stricter schedule (prescribed time and intensity) when it comes to rides, it's always nice to have more freedom in the off-season. Additionally, many athletes will use this time to build in some new activities like running, gym work, or, like me, pickle ball.
Ironically, many professionals start training again just as the weather turns to winter. Living in Durango, it's always a gamble on whether the snow will fly early or if there will be an extended fall, which is where creativity and flexibility come in when you start riding again.
This fall and early winter, for example, have been great for the Durango professional cyclists and recreational riders alike, but not so much for the skiers! As the winter progresses, many athletes have a choice to make: stay home and figure out how to train through the snowy months or travel to a warmer location for training. I love doing a bit of both!
Some people do other activities or sports after their competitive season; through the winter, many cyclists keep up with these activities as cross-training.
I love having running and gym work on my training plan as I start to build more hours on the bike. This way, if there are a few snowy days, it's easy to have a productive training day while mixing in other activities.
A typical winter training day for me could start with a morning run with my dog, followed by an afternoon session on the indoor trainer bike. However, it could also look like a very bundled-up 4-hour ride with friends!
Since the weather is so variable, it's important to have some options. Many coaches will provide key bike workouts to be done inside, while leaving wiggle room for more aerobic, long endurance activities outside.
The winter months are generally a time for cyclists to build back their fitness, beginning with what is called base training. Typically, this is when professionals will log a large volume of time on the bike to train the body to burn fat and be ready to build on their fitness for more intense efforts later in the spring. I usually aim to ride 14-22 hours per week throughout the winter training months.
When riding is not possible due to snow or wet roads, I turn to other endurance sports like Nordic skiing and running. Since this phase of training requires so much time on the bike, many cyclists will opt for a trip to warmer locations to make it easier to get hours in.
While it isn't always easy to get out the door with many layers on or while it's snowy and cold out, I actually enjoy the change of pace and the challenge of getting my training done during the winter. I love mixing up the different ways I push my body and, I like to believe that it builds perseverance. Plus, spending more time at home is always an added bonus because I travel so much during the racing season.
My advice to anyone who is looking to stay active in the winter or wants to build some fitness towards a spring goal is to stay consistent and keep it fun! Big hours on the bike are not a requirement, but moving your body frequently is certainly a key to success.
Whether it's hiking in the snow with family, going to the rec center to swim or work out, or staying home on the treadmill, keep it fun! As winter gets going, you might be seeing more cyclists on the road training, and it’s a good reminder to use that as inspiration.
P.S. If you don't ride bikes or don't ride in the winter, but you see us bundled up out on the roads, we know we look silly! But, for some of us, it’s our job, and it can be quite fun!
