Our Hess Cycling Team rider Alice McWilliam shares some insights into her routines and her ways of getting out of the rut! Enjoy!
As the days suddenly turn colder and shorter, the return to training is inevitable. Re-awakening your mind and body after a couple of weeks off is always a slower (and harder) process than you imagine it would be. Particularly if you’ve managed to pick up an illness during the off. Regardless, it always takes a little time to reboot and to adapt again to training. However, that’s not necessarily a bad thing, for me, it’s a time where you can enjoy the small things in riding your bike… visit that new cafe you’ve had your eyes on mid-ride, stop to take a photo and admire the view after exploring new roads.
An example of a typical training day whilst I’m coming back from off season tends to look something like this:
07:45 | Wake up.
08:00 | Make a hearty breakfast for the ride (I’m a big lover of porridge), take my vitamins & supplements and enjoy a good cup of tea whilst catching up with the world and its news.
09:30 to 10:00 | Head out for a 3 hour steady endurance training ride. Given it’s my second proper week back training, we’re still only doing max 3 hour rides but are starting to introduce some lower intensity efforts (zone 3), plus some spicy 30 seconds, just to minimise aerobic drop.
13:00 | Return back from the ride and get straight in the shower to get warm!
13:30 | Whilst prepping food, I’ll quickly drink a protein shake and then sit down for lunch.
14:30 | I’ll catch up on some work emails, look at my training from the ride and plan ahead for tomorrow’s session.
17:00 | I live in a house where afternoon tea is a big thing and so I’ll head down for a cup of tea and make myself an alternative to cake… a smoothie or a spinach juice (don’t judge, it’s packed full of vitamins and fruit & veg).
17:30 | Depending on the day, I’ll continue working or I’ll head over to the gym for a strength & conditioning workout. I get a huge amount of benefit from these sessions and it’s often a well needed change from the monotony of riding a bike.
19:30 | Eat dinner.
20:30 | Chat to friends and family, or relax in front of the cozy fire and watch some old DVDs.
22:00 | As soon as it goes past 10pm, my body knows it’s time for bed.
One thing I’ve been asked multiple times over the course of the years, is how do I stay motivated for these cold winter rides. Well, here’s my top tips for making these valuable rides far more enjoyable.
- There’s no need to rush at this time of year as the 2025 season is still a long way off and this time is all about enjoying yourself on the bike and having freedom we miss when racing. Take time to enjoy the small pleasures of riding your bike.
- Ride with others. Find some riding buddies as those winter miles are faaarrrrrr easier when in great company. Not only is it mentally good for the head, but it may even help you train better too… no one loves a halfwheel.
- Prepare food for when you return from your ride. It’s always tempting to reach for the ‘quick’ or the craving option when you get back, however, it might not necessarily be the most nutritious. Your performance on the bike and recovery is directly influenced by your diet, so make sure to eat fresh, delicious and nutritious meals (where possible) to pack all the goodness into your body.
- Ditch the newspaper. My number one clothing hack for winter is to get a chest protector – a light and packable insulating layer to add rapid warmth and windblock. Your chest and entire body will thank you for it, promise.
- You have to become a lover of the process. You may have big goals ahead for the upcoming season, so understanding that these rides are the foundation to you achieving those goals is vital. So go get ‘em!