Getting the Winter Training Done
It’s the time of year where we slow down and build. Jo Tindley takes us through a typical day in her off season:
I wouldn’t say I’m the most exciting rider on the team to be talking about my day, but bike riding isn’t always full gas and glamorous. I am, however, always intrigued to see how other riders train and spend their time during the off season.
I’m going to take you through a normal double training day, balancing training with my work. This has really made me think about how much, as a rider, I rely on the team’s sponsors throughout the day.
After a few weeks of rest, off the bike, it’s time to build. I really enjoy this time of year, equipped with mudguards on my winter bike, I can just chill and build my duration and intensity.
I’m a stickler for having a proper winter bike with good mudguards. I ride an aluminium Liv Avail with a 105 mechanical group set, the only bling is my 4iiii power meter and my Wahoo Roam, together they do the job!
Being self-employed and able to work from home means I can train full time and move my days around with the weather. I certainly don’t take risks with ice…OR thunder, and more importantly, I can work in my pyjamas and recover.
My day usually starts bang on 7:15. I don’t set an alarm but wake up naturally, I’m big believer in good sleep. I use an Ultrahuman ring that helps me track sleep, HRV, RHR and body temperature which has really helped me work on my sleep quality and recovery.
Once I’m up I’ll make the typical cyclist’s breakfast of porridge, quick, simple and everything I need. The amount will depend on the day’s training, to make sure I’m fuelled appropriately for my day. Then, of course, my first coffee of the day, another staple of the cyclist’s day. 200 Degrees beans are a must, my favourite are their ‘Brazilian Love Affair’ home beans, if you haven’t tried them yet, get down to one of their coffee shops quick!
Riding my bike is one of my biggest non-negotiables. I get asked a lot about how I keep motivated through the winter and honestly, it’s not motivation but, for me, it’s a commitment.
You must be committed to your goals and, for me, that’s riding my bike.
Of course, there are things that make getting out the door a hell of a lot easier. For example, I have a shelf by the back door that has my helmet, glasses, wahoo, pump and lights (including chargers) all in one place so there’s no excuse of not being ready.
Routine is huge, following a really good routine makes getting out the door easy, it all becomes habit, and I don’t need to think about it. I follow the same routine, day in day out, to the point they often blur into each other.
This means I get my training done with ease. I don’t own a turbo trainer so everything I do is outside, but as the team provide us with all the kit we need it’s easy for me to get out and train.
I also train alone. My training plan includes power and time, so I just prefer to get it done, without distraction.
People laugh when I say I don’t actually like riding my bike. For me, riding isn’t a social thing, to race at the level I want to, and be competitive, I need to train and going out solo means I can stick to what I need to do. Every pedal stroke is a stroke closer to achieving my goals. That’s not to say I don’t enjoy heading out to Spain in the winter with my teammates, as I feel riding with them is also important to build that bond.
Anyway, back to my double training day, so out in the morning at 9am for a couple of hours in zone 2. A significant amount of the winter is base miles, building a foundation. I’ve been doing this for some time now so I know not to panic and trust the process, which to some, might seem boring.
Once home it’s into a recovery shake within 20 mins of my return and then lunch within the hour. Another big thing I find that helps is food prep, by prepping food it takes away any excuse not to eat and fuel correctly, especially when I am busy. It just makes things so much easier.
After lunch I’ll sit down and do some work, usually calls and rider feedback along with rider’s plans on Training Peaks. If I just have a single session, I’ll work a little later, otherwise I head off to the gym mid-afternoon.
Along with working with Dean Downing, I work with S&C coach, Chris Peden. Any rider will benefit from a solid strength programme, but certainly for me, as I’m getting a bit older…
This winter we have Pure Gym sponsoring the team, their membership helps massively.
Once home I do some housework, mainly washing as there is a huge amount of that with 2 cyclists in the house, and my evening will be spent cooking dinner and just chilling out watching Netflix, then bed at 10pm.
I turn a lot of things down during the winter to focus on my training, this limits the risk of illness and having to miss sessions, to me this is controlling the controllable. Some people may see this as a big sacrifice or being boring, but to me it’s a huge privilege to be able to do what I do, and I don’t feel I make any sacrifices at all.
One of the biggest things I’ve learnt over the years with training is making sure your environment is setting you up for success and not failure. If your environment is good, everything else starts the flow.
Oh, and surround yourself with the right people!
