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The Long Ride From working with age group athletes over the years, and from personal experience, the long ride is always the most difficult to fit in over the colder months and shorter days. Most of us can fit a couple of turbo or roller sessions in during the week, that important long run at the weekend but the long ride is the most challenging to squeeze in. Quality winter cycling clothing is much more affordable these days and hopefully you are all kitted out with a few additional stocking fillers hat you can't wait to try out. Check the weekend weather and plan ahead, swapping your days around on a Saturday and Sunday if necessary. Staying motivated How many times have your training partners cried off because of bad weather? How many of you have said 'I'll do my long run instead'? It's too cold? For me, I would sooner be on a bike for a few hours in February than in a freezing lake at barely 10 degrees in May!? Which session will get the most gains come race day? Remember, it may be awful weather on race day and I don't think race entry fees guarantee good weather for race day too - some should…! How much do you really want to improve on that bike split?. In the December newsletter Louise Jones, our resident professional Sports Psychologist, made reference to imagery and other excellent tips to help stay motivated through the winter months. Developing strategies that will quickly change your mental attitude will help. For example, visualise how you want to feel and how fast you want that bike split on race day or use motivational cues like taping a motivation quote on your bike stem. How long should you ride? I'm not suggesting you go out for 4-5 hours whatever the weather through the winter months and obviously you need to be mindful of recent injury/Illness. However, you do need to keep reminding yourself that the largest portion of any triathlon distance is the bike leg so don't leave it until the spring to get the miles in. 3 hour long rides are enough this time of year and you can easily clock up that time each week - additional to your weekly turbo/rollers session. If the weather is awful and you are cramming too much in the weekends with family stuff and can't get out the office early a day in the week, why not try the following:
Spring is just around the corner so remain consistent with your long (ish) rides and you will reap the rewards come the better weather and your bike split on race day! Here are a few more ideas to help you keep motivated and keep that bum on the seat over the next 2 months:
I'll finish with another mention about SPOTY. ALL the award winners expressed a genuine gratitude to all the people in their lives that have contributed to helping them achieve great things. An athlete's support team is a crucial piece of the jigsaw but ultimately it's the athletes that need the motivation/determination and dedication to succeed within. "If you want to be the best, you have to do things that other people aren't willing to do" Michael Phelps "Life is like riding a bicycle. To keep your balance you must keep moving." Albert Einstein Go back: www.thetrilife.com |