1. Maintain your cardio fitness. Too cold to cycle outside? Join a Masters program for swimming, increase your running distance, or just add more days of week to your running. Take a spin class, or a coached bike class. I sign up for the Fast Splits cycling class taught in West Newton, MA and hop on my bike Computrainer to keep the cycling legs strengthened from the summer.
As the winter months drawer closer, try cross country skiing or skate skiing, which are two both excellent aerobic activities. It also gets you outside for that much needed vitamin D.
Another great endurance activity is winter hiking or back country skiing. I have tried these two winter activities and it was the most invigorating challenging new sports to learn. There is a huge learning curve from knowing how to dress, to skiing and hiking while wearing a heavy pack and knowing how to stay warm and dry. It certainly teaches you how to handle the cold and you also learn how to hike and ski in the dark. Check out the AMC for courses and weekend getaways.
2. Bump up your strength-training program. Keep squats and lunges in every program and after every cardio session during the week. It helps to hire a coach or trainer to put a basic program together for you. You can keep that core strong as well by implementing some Medicine ball work as well as learning the five basic principles of Pilates. Once you understand this you can add to any exercise you do, as well as everyday functional activities.
3. Decrease your caloric intake and portion sizes. Now that you won’t be doing 50 – 100 mile rides throughout the shorter and darker months, this severe decrease in activity will slowly catch up to you and add to your waistline. Most triathletes and endurance riders gain on average 5 – 7 lbs during the winter months easily. Has this happened to you? Make it easier on yourself and get back into the Spring for 2010 by just cutting back on portions and continuing to eat 3 meals a day plus 2 or 3 small snacks. I continue to be amazed by my 3-year-old daughter who eats that way and am so surprised that we lost that method of eating as we grew into adults. I am curious how many athletes and clients do eat this way? For some it is very difficult because of work constraints. It takes a lot of preplanning but in fact gives you more energy throughout your daily living.
