Cyclist’s guide

BRACING BIKING

Mark Beaumont BEM is a British long-distance cyclist, broadcaster and author, who holds the record for cycling round the world. He says that, for him, winter exercise is all about creating good habits. ‘I have a Whatsapp group of like-minded friends, so motivation and inspiration to ride during the winter doesn’t always have to come from me. We keep each other going, hold each other to account and share adventures when it would be hard to head out alone.’

Make virtual your reality

But what if the prospect of freezing fingers and a sideways wind fills you with dread? Turbo trainers hooked up to a computer running one of the different virtual cycling apps – Zwift, Rouvy, Fulgaz, Bkool and Sufferfest – offer a range of different experiences for cyclists who don’t want to venture out on wet and cold roads. In fact, it’s now possible to cycle the steep hills of Yorkshire and cruise through the sun-drenched streets of Cape Town on the same dark winter evening all from the comfort of your own home, thanks to huge advances in technology.

When it comes to virtual training, Beaumont says: ‘I tend to just plan my sessions with my coach using Training Peaks, which automatically syncs with Zwift, which I then complete,’ he says. ‘Indoor training and any form or gamification are not my natural habitat, but it has its place and allows you to get consistency in your training when the weather is very poor, or you are time poor because of work and family.’

All you need is a smart trainer, a laptop or tablet and a decent Wifi connection and away you go. Most of these services offer a free trial period so you can evaluate them to see which is right for you.

Get kitted out

A well-chosen base layer, a good winter top, some shoe covers and long breeches will keep the average road cyclist perfectly toasty. Carry a selection of spares and a tool for repairs, and consider adding some mudguards to your bike if they are able to

accommodate them. Yes, it may not look cool but the reduction in spray keeps you much warmer and protects your bike components. Arguably, most essential of all, aside from a helmet, is a good set of lights to ensure you can be seen by other road users if you get caught out later than you expected. There are plenty of options available, but if you want to see on unlit roads, rather than just be seen, you’ll need a front light of at least 750 lumens – more if you are planning on riding faster.

‘For gravel and road cycling, a good pair of overshoes and gloves are priceless,’ says Beaumont. ‘I like the sort of gloves where you can pull a shell over the fingers, turning gloves into a mitt, which is so much warmer and good for wind-proofing.’

Spice up your spinning

We’re all familiar with the adage ‘winter miles, summer smiles’ but Beaumont tells us that he opts for more cycling intensity in the winter and fewer base miles. ‘I like spicing up winter training with intervals, hill reps and a lot of variety to keep it interesting,’ he says. ‘I am a fan of what they call reverse periodisation – using your winter months to do shorter, more intense training to really push your strength and power, even practising cadence drills to get the legs spinning faster and improve your bike handling. This way when it comes to spring and summer, you know you have a strong top end

(or FTP), and can focus on building your endurance engine once the days are longer and a bit warmer.’

‘Over the winter I ride quite a lot with friends. The conversations, shared experiences and head space... I love having adventures in the great outdoors’