Train your best this winter with tips from our cycling expert

Preparations for the 2023 Dambusters Ride are underway, and we’ve been in touch with expert cycling coach, Saffron Small, to discuss tips on training for long rides during the colder winter months. Winter training for cyclists can be a challenging but rewarding experience.

While the colder weather and shorter days can make it harder to motivate yourself to get out on the bike, there are plenty of ways to make the most of your winter training and come out stronger on the other side.

One key factor in successful winter training is finding ways to stay warm and comfortable on the bike. Layering is crucial - start with a base layer made of moisture-wicking material to help keep sweat at bay, then add a mid-layer for insulation, and top it off with a wind- and waterproof outer layer. Don't forget about your head, hands, and feet - these areas are especially prone to getting cold, so invest in good quality winter cycling gear like a thermal hat, gloves, and shoe covers.

Another important consideration is your training schedule. The shorter days of winter can make it harder to fit in long rides, but there are still plenty of ways to get in quality training time. Indoor cycling can be a great alternative when the weather outside is just too miserable, and there are many options for indoor training, including spin classes, turbo training, and virtual cycling programs. Just be sure to mix up your indoor training with outdoor rides as well, to keep your skills sharp and stay motivated.

Finally, don't forget about the importance of proper nutrition and hydration during winter training. It's easy to let your nutrition slip when it's cold out, but it's more important than ever to fuel your body properly to support your training. Make sure you're getting enough protein to help repair and rebuild muscles, and don't skimp on the carbs - they'll give you the energy you need to power through your rides. Staying hydrated is also crucial, so be sure to drink plenty of water, especially on cold days when you may not feel as thirsty.

With a little extra preparation and motivation, winter training can be a great opportunity for female cyclists to build strength, improve their fitness, and get a jump start on the upcoming cycling season. So don't let the colder weather hold you back - get out there and ride!