Ride Fit

Are you looking to spend a winter getting stronger and fitter than ever, ready for a flying start to the sunnier months? Or perhaps you’d like to supplement your riding with a better knowledge of the body and how to fuel and fix it? No matter how you are looking to improve, in this issue, you’ll find the latest tips and advice to help take your cycling to the next level. Inside, we explore the ins and outs of two-wheeled fitness, including nutrition, training, recovery and equipment, with articles by a range of experts from the world of cycling. We hope you enjoy reading through and feel inspired to begin working towards your goals, whatever they might be.…

SMASH THAT WINTER CENTURY ➞ 100-mile rides count for much more in the colder months and leave you doubly satisfied CONQUERING A CHILLY ‘winter century’ (a 100-mile ride) will give you a soul-warming surge of satisfaction. While other riders are binge-watching Netflix in their pyjamas, you are the rosy-cheeked adventurer enjoying a glorious spin beneath electric blue winter skies. And when you get home for a hot bath, you can relax in the knowledge that your fitness is sky-high long before Big Ben has even chimed in the arrival of 2022. “It can be difficult to stay motivated as the warm weather becomes a distant memory and sportives wind down, so setting yourself a big winter challenge really helps,” says Phil Paterson, coach at Athlete Lab (athletelablondon.com). “A 100-mile ride is challenging but…

After a summer of cycling, welcome winter as a chance to cross-train with a new sport. “Many pro cyclists are running – yes running! – or doing mountain bike or gravel rides over winter,” explains cycling physio Bianca Broadbent (fityourbike.co.uk). “Running is great for your bone health; swimming will build your cardiovascular engine; and body balance and body pump classes at the gym are great for strength and durability. Cyclists have lower bone density than their counterparts in other sports, so think of cross-training as a healthy evolution of your bike training. It will also give you a mental refresh, with new skills to learn and new activities to enjoy.”…

Thanks to digitally-connected smart trainers and online racing platforms such as Zwift, indoor racing can inject a winning dose of camaraderie and competition into dark winter days. You’ll get to swap dull turbo rides for exhilarating races and turn bleak winter nights into fun group rides. Eric Schlange of the Zwift Insider community website (zwiftinsider.com) reveals how to join the party. * Choose the right category “Most Zwift races have multiple category options, which requires knowing your functional threshold power (FTP) in watts/kg, so do a quick FTP test before signing up,” advises Schlange. Zwift offers several built-in FTP tests, including a simple high-power 20-minute effort. * Know the rules “Read the event description so you know how the race is set up,” says Schlange. “Is it a points race with intermediate sprints or…

Many riders adopt a relaxed upright position on long winter rides then struggle to alter their set-up when they strive to pick up the pace in spring. So train your stamina and silhouette at the same time. Dov Tate, founder of aero wheel experts Parcours (parcours.cc), reveals how to sharpen your shape this winter. Lower your head When riding in winter winds you’ll quickly notice the effect your head position has on your aerodynamics. “By holding your head in line with your shoulders, you will immediately reduce your frontal area,” says Tate. “Removing any spacers under the stem can also help to lower the front end of your bike.” “By holding your head in line with your shoulders, you will immediately reduce your frontal area” Tuck your elbows in Casually sticking your arms out on…

Ultra-endurance cyclist Chris Hall, who has cycled everywhere from Romania to the Atlas Mountains, insists winter is the best time for fresh experiences. Here Hall, an ambassador for route-planning app Komoot (komoot.com), reveals how to enjoy more winter adventures. Start putting the ‘train’ into training On shorter winter days, it’s okay to cheat. “Try riding to a city you have never visited, then get the train home,” says Hall. “It’s a great way to see somewhere new, sample local cakes or a hot meal, then enjoy the train journey home.” Set off later “This is my big winter tip, especially when the temperatures have plummeted,” insists Hall. “Setting off an hour later, when it’s lighter and warmer, will allow more black ice to thaw and give you time for an extra coffee.” Ride with mates “Nothing…