In the last few days it has snowed in large parts of Germany and the temperatures are below freezing even during the day. Such weather is hardly conducive to cycling and can often be dangerous due to slippery conditions. Many cyclists therefore often resort to alternative training methods in order to keep fit. Velomotion introduces you to some alternatives to bike training to start the season fit.
When there is snow outside and the roads are icy, cycling training is by no means pleasant and sometimes quite dangerous. Even training on crossers and mountain bikes could get quite uncomfortable in the last few days due to minus temperatures. But what now? You set new goals at the beginning of the year or even signed up for the big season highlight in summer, so days without training are a bad choice.
The classic – roller training
Of course, roller training is a good alternative to keep fit on the bike, but it can get boring and monotonous relatively quickly. Various home trainer apps with which you can immerse yourself in the virtual world to pass the time a little better can help here. However, if you do not have the opportunity or do not want to use home trainer apps, you are well advised to bring some variety into your training and not just stubbornly serve the time. Depending on your training condition and goal, our recommendations would be different cadence or speed programs.
That could look like this, for example: 15 min easy running-in, 1 min 90 revolutions, 1 min 100 revolutions, 1 min 110, 1 min 120 revolutions and everything backwards again up to 90 revolutions, then 5 min easy and then the whole thing again, for Finish 15 min easy extension.
However, the roller is only suitable to a limited extent for longer endurance training, as it becomes very monotonous and boring.
The optimal alternative – cross-country skiing
Endurance training on cross-country skis is an ideal alternative for those who are able to find a cross-country ski run in their vicinity, as it is very gentle on the joints and allows the whole body to move. That's why cross-country skiing has the great advantage that you can go a little longer than when you're running right from the start. Basically, the classic and the skating technique are both excellent training options, although the upper body part of the movement is somewhat less when skating and is therefore a little more suitable for a cyclist. At this time of year, even many professionals use cross-country skis again and again.
John Degenkolb on cross-country skis
The practical alternative – running
Running shoes on and go! - It's not that easy after all, running is a simple and good way to keep fit off the bike, but you should pay attention to a few things. Due to the vibrations with every step, the muscles and joints are heavily loaded, which can be very painful. That's why you should approach it very slowly at the beginning and don't overdo it, 30 minutes at a relaxed pace should be enough for the beginning.
For summiteers - ski tours
Ski touring is just the thing for those who like to be out and about in the mountains anyway and want to enjoy a downhill run after the exertion. A small disadvantage is that the movement is very powerful and slow and can therefore lead to the muscles not being so lively over longer periods of time. All in all, a great alternative to keep fit in these weather conditions.
What does all this have to do with cycling?
At first glance, of course, not that much, but this time of year is primarily about keeping fit and moving. In addition, over the course of the season, the upper body/core muscles are usually neglected, which are particularly strengthened by cross-country skiing and ski touring. In addition, with all the activities mentioned, you are usually in a slightly higher heart rate range, which can quickly lead to a new training stimulus.
However, if the training is too unspecific for you, we have a simple solution: After an alternative unit in the fresh air on skis or on foot, a short roller unit afterwards. That's what a professional does Marcus Burghardt