Winter Training Programs for Runners & Cyclists

mikeyrp

Summer is over - There is very little light in the evenings now and at the weekends there is a pretty good chance it will be cold and wet - which means that either you risk life and limb continuing your regular summer schedule or you change your training pattern.

Here is my before and after plan. (For those that know I travel a lot with work... this is what I do if I'm at home or the facilities are available where I'm staying. I often substitute according to circumstance)

Summer:
Monday - Track Running
Tuesday - Road Bike
Wednesday - Pace run or training with my running club (I rarely do a club run if I've done track)
Thursday - Rest
Friday - Pool Swim
Saturday - Long Run
Sunday - Outdoor Swim & 'Social' Long Road Bike

Winter:
Monday - Track Running (Its flood lit!)
Tuesday - 'Turbo' indoor training session on the road bike
Wednesday - Club run or circuit training (45 mins weights, 30 minutes CV)
Thursday - Rest
Friday - Pool Swim
Saturday - Cross Country or Fell Run
Sunday - Mountain Biking

What do you do?

Dragonfly1996

It generally depends if I am training for any specific race but generally:

Summer

Mon - run / cycle / outdoor activity
Tues - spinning
Weds - run / cycle / outdoor activity
Thurs - gym class kettle bells, ViPR or body pump
Fri - rest
Sat & Sun - varies but generally run / cycle / outdoor activity

Winter

Mon - gym or interval training
Tues - spinning
Weds - gym session of cardio & strength training inc run on dreadmill
Thurs - as above
Fri - rest
Sat & sun - same as above but Sat will soon host a long run

I prefer the summer in terms of the light evenings & ability to be outside more but training for a half or full marathon I prefer to do between Oct & April as the weather / short days are less distracting!!!

:flowerforyou:

xxx_Pink_Princess_xxx

Hey Mike, I would really appreicate some help with a cycle training program for winter! If you can xxx

mikeyrp

I'm still learning about this myself - I'm pretty new to cycling. Most peopel say "Turbo if its dark, Mountain bike if its light"

Apparently you can find turbo plans here:

http://www.turbotraining.co.uk/indoorCyclingWorkout.php?nav=search

I'm fortunate enough to be part of a club where they run them publicly - a bit like spin classes but on your own kit.

SWgal

I am trying to mix up my routine as well as integrate more strength training, so here is my fall/winter schedule:

Saturday: Speed Work and Strength Training
Sunday: Yoga or Rest
Monday: High Intensity Interval Hiking and Strength Session
Tuesday: Moderate Run
Wed: Strength Session
Thursday: High Intensity Interval Hiking
Friday: Rest or Yoga

mikeyrp

Actual Plan for next few weeks:

Tonight (Thurs) - 5K pace run
Friday - Coached Swim
Sat - 8-10 miles, road, 8mm or faster
Sun - Mountain Biking - Messing about until I run out of energy!
Mon - Get up 5am, Fly to Russia - Get to hotel by 6pm - 45min CV + 45min Weights?
Tues - 30 CV - go out to dinner with Russian friends
Wed - have been invited to a Latin dance class after work (...!...)
Thurs - Fly home - rest day
Fri - Day off - Weather dependent, daytime road bike or 10K cross country run. Lots of washing, pack bags. Travel to Gatwick in the evening
Sat - Fly to Italy
Sunday - 15K race at Lake Garda
Mon - Sunday: Messing around in Italy (Will probably get some long walks and occasional run in - the hotel we are in second half of teh week has a gym too but I do have a life...)
Mon - Fly to Moscow
Friday - Home from Moscow


you get the idea...

mikeyrp

First time out on the mountain bike quite muddy!