You’ve been outdoors running, walking, cycling, swimming, climbing hills, kayaking since spring. But as autumn and winter draw in, rather than trying to battle the clock, the darkness and the weather, it’s time to train smart.
Winter strength & power training
In the winter, the body needs a change of pace and a change of focus, so it’s a great time to introduce variety, target your weakness and focus on the elements of your training that get overlooked the rest of the year. Taking on a strength & power training programme over the winter months will really set you up for the year ahead.
The science
Strength and power are two terms that are often used interchangeably. While they are obviously related, they are defined differently and need to be worked on differently. Strength can be defined as a consistent, slow exertion of force over a period of time, while power includes one other dimension – speed. Power is a product of force and velocity, i.e. strength and speed and produces explosive activity. To improve strength those in the weightlifting world talk about high resistance and low repetitions, which basically means heavier weights and less lifts.
Using strength & power
When you need your strength and power will differ depending on the type of event you are training for. Strength is needed to get you up the hill on the bike without faltering, to climb Croagh Patrick or Howth Summit, to swim against the swell in Killary Fjord, even if slow and steady. Power is needed for overtaking the next competitor in an explosive burst or making that final dash across the finish line.
Where are your weaknesses?
Winter is a great time to look back over the year to tease out what might have hindered your performance, what you feel you would have liked to be better at and what you avoided because you did not think you would succeed. Could more strength and/or power be your winter fix?
Winter training fixes
So where does that leave you for your winter training? Stuck in the gym? This is an option of course if it’s convenient and affordable – and has a real benefit if you can have a programme created for you by a gym instructor, who can help target your weaker muscles and monitor the results. But there are other alternatives which might be of more interest to you if the gym is not your scene.
There are circuit classes or boot camps offering all over muscle targeting for strength and power, mixed with some cardio work, which can be varied and interesting. Other options are classes such as kettlebells or spinning, yoga or Pilates. You’ll find classes in school and community halls all over the country. Or you and a few friends could create your own at home or in the garage, provided you know what you are doing! And of course, there are loads of classes online. As with all exercise, it’s usually better to be taught by and take advice from professionals, especially when you are starting off, and you do have to take care if you have injuries.
So why not use this winter to build your strength and power and get yourself off to a great start in the spring.
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