Avoid the pitfalls of winter preparation

Cycling training is based on a few major principles such as regularity, specificity and progressiveness. However, it must also go beyond its own codes and preconceived ideas.

Unfortunately, there are many of these when it comes to winter training, which leads to "classic" mistakes, some of which are maintained by popular thinking. Zoom in on 10 classic mistakes in winter preparation that you should not (anymore) fall into.

Text: Olivier Dulaurent – ​​Photos: Castelli, Orbea, 3bikes.fr

1. Allow yourself a complete and prolonged break

You train hard for months to reach peak fitness (called peak fitness) for specific goals. But a few weeks of rest are enough to call all that effort into question.

More than two weeks of complete shutdown (no endurance sports activity) lead to maladaptations, i.e. a deterioration of the adaptations resulting from training. This will therefore result in undertraining and some markers of detraining.

While relaxation is often necessary, both physically due to accumulated fatigue and psychologically since a certain form of saturation can set in over the months, it is imperative to put an end to the complete break of long weeks... or even several months.

So it is better to think in terms of "transition phase" rather than a "cut-off phase": it is imperative to continue maintenance, based or not on other sports activities (if you are saturated with cycling) so as not to destabilize the body. We also speak of a "relative cut-off" as opposed to a "complete cut-off".

Prefer three to four micro-cuts three to five days, spaced out over the season rather than a big break in the fall or early winter. Indeed, it is not during the months of November and December that fatigue is at its peak, since the last races are traditionally held in October. Unless you are aiming for cyclocross, which is exactly the same as "reversing" your planning.

2. Maintain the “diesel effect”

The "diesel effect" is one of the major pitfalls of winter training. According to the received idea that has gained ground over the years, winter should be over:

– on the small tray
– at low intensity
– on flat courses

But by multiplying the exits in this way, not only do you have no chance of progressing but, even worse, you risk regressing due to the degradation of other essential physical qualities.

It is clear that this “PPPP” mode (for "Plat, Petit Plateau, Pépère") unfortunately still has too many followers. However, these famous "PPPP" outings in winter have their limits. If you do not work on strength, this quality will deteriorate, resulting in a loss of power. If you do not work on intensity, you will lose rhythm and the ability to change rhythm. If you do not work on explosiveness, your fast fibers will be less effective. If you do not work on the difference in altitude, your pedal stroke on hills will deteriorate. In short, a rather unflattering picture.

Furthermore, an outing that only develops endurance and only this quality would simply be unproductive since the experience and the sequence of outings already gives you a good basic foundation. So vary your content!

3. Going from one extreme to the other

These same cyclists who are fans of "diesel" winter are often fans of very intensive springs. Explanations.

The "traditional" winter ignores any form of intensity and specific work to focus on endurance and speed. Everyone is well aware of the limits of this method in the long term, which is why theAnother common mistake is to move from "all-intensive" to "all-intensity" in the spring..

Wanting to suddenly integrate strength, threshold and PMA sessions without prior muscular preparation would go against the principle of progressiveness and would quickly have the effect of plunging you into a state of fatigue.

The basic phase gives way to high-intensity work while the specific preparation phase gives way to low-intensity sessions. When it comes to training, it's all a question of dosage. We speak of "dominants", never of "exclusivity".

4. Incorporate strength training to replace cycling

Practicing weight training in the winter phase (we will prefer the term muscle strengthening) is an interesting option, but muscle strengthening is not a substitute for cycling: it is a complement.

Stopping cycling completely would cause a deterioration in the basic qualities specific to cycling: coordination (pedaling), speed, strength and even the ability to ride for several hours are reduced: in short, the consequences are a loss of power and more concretely in performance capacity.

So combine muscle strengthening and cycling together. For those who devote time to real bodybuilding, it is also important to keep in mind that the strength gains must be transferred to the cycling movement by, for example, devoting a few minutes at the end of each session to rotating your legs on a bike, ideally your own.

5. Skipping winter preparation

Summer is far behind and the goals are far ahead. From there, a phenomenon of discouragement is completely understandable. That said, every week is important and the winter base is a guarantee of fitness for the whole season. Thus, winter is in no way useless: it will allow you to work on the qualities that you don't have time to work on during the season.

Furthermore, skipping winter preparation (by devoting yourself entirely to running or skiing, for example) will force you to resume specific training a few weeks before the first events, and at a time when the intensity should theoretically increase. However, without a sufficient basic foundation (and without strength work in particular) this is doomed to failure.

6. Wanting to do too well and exhausting yourself during winter preparation

The most motivated and willing will want to put all the assets on their side and will thus concoct a very tough winter, combining additional activities and intensity on the bike. Be careful, however, not to fall into extremes.

The risks of a winter that is too busy are then numerous:
– fall into a form of euphoria, forget to plan recovery periods and reach spring in a state of advanced fatigue.
– take the risk of being saturated at a time when you should on the contrary increase your volume with a view to future objectives.
– putting too much pressure on yourself too early in your preparation.

Otherwise The diversification phase of training can also lead down false paths.

Between additional activities (running and swimming in particular), winter activities (cyclocross, mountain biking), muscle strengthening and cycling, there are many options during this period. If you want to do "everything" in the same week, you will multiply the sessions and end up falling into fatigue. Not to mention that "doing a bit of everything" will maintain your physical condition but will not allow you to progress significantly. So make choices and stick to the framework you have set for yourself. Don't go in multiple directions, you risk getting lost.

A good option might be to build microcycles 10, 12 or 14 days if you want to focus your winter preparation on varied activities.

7. Wait for a specific date to start your preparation

It is still very often the famous role of the first of January that acts as a trigger. Let's admit the fact of waiting for the first of January to begin its preparation. From then on, what to do with the three months of autumn? A simple interview would not be enough and would go against a possible progression during this period, to work on, for example, weak points and in a systematic way, strength work.

Furthermore, setting a specific date for the "serious" resumption can often lead to resuming at a time when the weather conditions are no longer suitable for chaining outings, whereas great outings of 3 hours or more could easily have been done in October and November.

What is taken is no longer to be taken…

8. Consider winter as a simple regeneration phase

Every cyclist is well aware that the regularity is necessary in winter. We must also be convinced that this transition between two seasons should not be synonymous with simple maintenance but rather with progression.

Normally, the end-of-season recovery (from September – October) should have replenished motivation, to be ready to face the necessary training in preparation for next year. So why wait until January, February or even March to set up a coherent training program based on fundamentals, including strength, explosiveness, and changes of pace? The concept of annual planning therefore takes on its full meaning and the winter period is in no way a lull but rather a source of progress.

9. Thinking that significant weight gain is normal

It is advisable to avoid letting yourself go because, mathematically, by gaining five kilos in the fall but only losing two at the start of the year, you will have to redouble your efforts at the start of the season to get back to your ideal weight.

However, winter is often characterized by excesses, "forbidden" evenings in high season, more substantial meals and a phenomenon of decompression.

The way forward would be to gradually reduce the training load – rather than cutting off abruptly – so that the metabolism adapts. Similarly, it remains possible to eliminate any excess winter food as quickly as possible by going out for a longer time the next day or the day after.

10. Go for a ride in all weathers

The most motivated are able to ride in all weathers and do not look at the colour of the sky before mounting their bike.

It's good for your mental health because the weather can very well be unfavorable during an event (cyclosportive or traditional race) but don't go to extremes and avoid riding when the conditions are really particular: extreme temperatures, snow, black ice, hailstorms are all contraindications. Indeed, by wanting to maintain an outing at all costs you risk having to give up on several outings later if you fall ill, not to mention the risk of falling in certain circumstances. So consider a well-targeted session on the home trainer.

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