We recently interviewed Magnus Lagher, founder of Velonovia Gravel Series, to pick his brain about the importance of winter base training to kickstart the spring cycling season.
While some cyclists prefer the start of spring to ramp up the pedals, base training in the winter can avoid issues like tearing a muscle during an overly energetic early spring ride.
We can hear the giggles - every cyclist has been guilty of this!
During our interview, Magnus was open about his cycling goals for 2023 – none that were typical New Year’s Resolutions. We’re not big fans of those. We believe that cycling is a year-round lifestyle choice to stay healthy and build friendships.
Magnus is usually found riding long distances on the roads and trails around Sweden. It was great to catch up with him during the slower days of January.
Let’s dive in!
What happens when you don’t base train?
Base training is like building a house.
Without a proper foundation, you’ll have a wonky, crooked house. If your goals are just a couple of 60-minute rides every week during the summer, that's perfectly OK.
But if your goals include an -er, as in long-er or fast-er, lay down your foundation right.
What are three reasons why base training is essential for building a proper foundation?
Reason 1: Building in slower rides allows you to see places you may have passed without noticing them. But riding fast and strong also have a place, especially if you ride outside in wintry conditions, which can put you at risk of freezing if you slow down.
Reason 2: Training at the base level will improve fat metabolism and mitochondrial function and increase capillarization, all bizarre doctor’s lingo that means you’ll perform better without lactic acid buildup, such as the cramping in the legs. That also means that you can save energy for those sprints or hills.
Reason 3: You can avoid unnecessary injuries and over-training.
What are a few simple tips to start?
The great Eddy Merckx once said, “Ride as much or as little, or as long or as short as you feel. But ride.”
Tip #5: Commute by bike to get fit and skip the gym
One of the best ways to kickstart your cycling year is to switch up the car or train and opt for commuting by bike.
Cycling to work is cheap, often just as fast as any other method of transport (if not faster), and a great way to include fitness into your commute. The fresh air will help improve your mood throughout the day and keep productivity high. Cycling to work is often tough to get started, especially post-Christmas and New Year. Once commuting becomes a habit, you’ll fly about on your bike and feel invigorated by your efforts.
No more getting home from work and going to the gym for your fitness session…it’ll already be done!
Cycling for 20 minutes on most days reduces mortality risk by at least 10%; active commuting is associated with about a 10% decrease in risk for cardiovascular disease and a 30% decrease in type 2 diabetes risk; cancer-related mortality is 30% lower among bike commuters. - World Health Organization
Tip #6: Jump on the indoor cycling bandwagon - it’s no longer just for the pros
If you’re a fairweather cyclist and only want to bike in the summer, it might be time to try indoor cycling.
The good news is the options today are plentiful. There are loads of indoor cycling set-ups and technology to deliver a great cycling experience (although nothing will beat the road) from the comfort of your own home. Spin bikes such as Peloton have pushed the boundaries for home workouts. At the same time, virtual cycling platforms like Zwift are regularly used by the pros to keep fit when the weather is bad or if they’re in between training camps.
If you’re on a budget, a simple turbo trainer which mounts to your back wheel is a quick and easy option to get pedalling.
Let’s wrap it up, friends.
6 anti-new year’s resolution tips to make cycling a part of your daily routine in 2023:
- Set realistic goals that work even when you’re lazy
- Go cycling with friends to ramp up the fun factor
- Step out of the box to spice up your exercise routine
- Book a cycling adventure to see the world at a different pace
- Commute by bike to get fit and skip the gym
- Jump on the indoor cycling bandwagon - it’s no longer just for the pros
Give some of them a try, and let us know how you get on.
Here’s to 2023, full of personal bests, new routes, exciting challenges, and two wheels!
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