Wellness, Wealth & Mindset Weekly (#052)
If you're like me, pushing past 40 and grappling with the winter blues, fear not—I've got some insights to share. So grab a cup of coffee, settle in, and let's chat about how to keep that fitness flame burning, even when the weather is less than inviting.
The Indoor Training Blueprint
First off, let's acknowledge the struggle of braving the cold on two wheels. I get it. The allure of a warm, cosy spot indoors can be hard to resist. That's why I've shifted my focus to indoor training during the winter months.
No more icy escapades or slippery situations. My strategy revolves around quality over quantity—three to four hours a week, including zone two sessions and a killer threshold workout. It's about laying the foundation for a robust fitness level come spring and summer.
Remember my Ironman training in 2019? Yeah, that was my "all indoor, all the time" phase, and it worked wonders. The key? Quality sessions that left me feeling like a powerhouse when I hit the road in April and May. Trust me; it pays off.
Conquering the Gym: Weight Training Unveiled
Now, let's talk about the gym. Weight training wasn't my first love, but as I crossed the 40 threshold, I saw its benefits. Twice a week, a 45-minute session focusing on legs, core stability, and compound movements. No need to become a gym rat, just prioritize the quality of your workout.
Not a gym person? I've got a free beginner's bodyweight exercise guide waiting for you—check the link below!
Prioritizing Rest and Recovery
Rest and recovery are non-negotiables in my book. Eight to nine hours of sleep, early bird style, and a tech-free wind-down before bedtime. Stretching and mobility work? Absolutely. It helped me tackle past injuries, from hip pain to IT band issues. A 10- to 20-minute routine before bed, and trust me, the compound effect is real.
Nutrition as Fuel for Success
Let's dive into nutrition. It's not just about quantity; quality matters. While I'm a firm believer in a calorie deficit for weight management, I emphasize the goodness of what I eat. Plant-based meals, protein from eggs, and a daily dose of fermented foods like kimchi and kombucha. It's a game-changer for curbing cravings and fostering overall well-being.
Oh, and don't even get me started on sourdough bread. Quality over quantity, folks! A solid nutrition plan supports not only your health but also your cycling performance. And hey, who doesn't love some dark chocolate and the occasional visit to a top-notch ice cream shop? Treat yourself—just make it count.
Lastly, supplements like ginger shots and vitamin D, along with a focus on gut health, help keep my immune system in top shape during the winter grind.
So there you have it—my winter fitness survival guide. It's all about smart indoor training, quality gym sessions, ample rest, and nutrient-rich foods. If you have questions or want that free beginner's weight training guide, hit the link below.
And let me know what topics you'd like me to tackle in future blogs. Thanks for subscribing, and here's to smashing those cycling goals this year! Ride on! 🚴♂️
Beginners Weight Training Plan - A beginner's guide to strength training. Helping your ride stronger and climb faster.
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