Words: Hannele Steyn
Staying in bed and eating delicious treats and drinking hot chocolate are always tempting during winter, especially if the alternative is to get up early and train in the dark and cold. If you plan your training, nutrition and equipment correctly though, you can make it more bearable and use the winter season to your advantage. Read on for some ideas.
Training - outdoors
Most of us only have time to train early in the morning, and in winter the dark, cold and rain can most certainly put a damper on this. If you are a hardcore outdoor junkie, then get yourself some appropriate winter gear. The head and chest are important areas to keep dry and warm if you don't want to end up with flu. Always cover your head with a fleecy head cover or buff, and wear warm under layers and a good, wind-resistant jacket to keep your chest protected. Arm warmers are also a good investment and you can remove them if you get too hot. Winter gloves and a buff around your mouth and ears are also essentials. Your eyes need protection too, so a pair of adidas glasses, with clear lenses, is another must-have item.
Remember that when it rains, the above mentioned will not be enough and you'll need a water-resistant jacket (not the same as wind resistant). Your core temperature should stay warm, so if your head gets wet you will start having problems, especially in a race where stopping is not an option. A buff or head cover will get drenched and the wind on a wet fabric causes a cooling-down effect, thus dropping your temperature. A very good tip (maybe not the best for the vain at heart) is an
old-fashioned shower cap. You can put this over your helmet or even under if you don’t want to be seen like this. I think those nice floral-patterned caps could look quite retro :).
Water-resistant shoe covers are recommended and again, make sure you get ones that will not only keep your feet warm but dry (water resistant). Just be careful when you are racing and have to go through water (MTB races), as shoe covers will cause more problems than good because they'll get wet and heavy. Rather grit your teeth and get to the finish line faster.
When the weather is good and you are out training for longer periods over the weekends, don’t forget the sunblock. Just because you cannot see the sun doesn’t mean you are not exposed to the harmful rays. I also recommend using a good moisturiser against the cold, dry and thin winter air.
Other essentials are high-quality lights (it's always good to see and be seen) and a stun gun or pepper spray (don't be a 'running' duck). In addition, take a good multi-vitamin that contains extra Vitamin C and Zinc. These immune boosters are a must to sort out any bugs that are lurking and looking for potential victims to infect.
Training - indoors
If you battle to train outdoors when conditions are awful, then join a gym where you can do some spinning classes, cross training, swimming and gymming - all essential for improving your overall cycling performance and health. Spinning keeps your muscle memory for cycling and is very good to build leg speed and leg strength. Don’t make the mistake of going hard more than three times a week. Do some easy spinning on the gym bike on your own, on alternative days. Cross training is great for mental motivation and will help you feel ready to tackle your bike again. Swimming is an excellent cardivascular workout and builds core strength. As we seldom get the time to do strengthening and core exercises in summer, winter is the ideal time to improve these areas. What's important here is that you maintain a certain level of fitness so that you don’t have to start all over again when summer arrives.
Equipment
An indoor trainer is a good investment for those rainy days. But if you prefer the vibe and social interaction of a gym, then spice up your circuit workouts by listening to your favourite songs on your i-pod. Use those cold, wet days to sort out your equipment and bike set-up, so you are ready to go when when the first blossoms come out.
Nutrition
When it's cold, I know how hard it is to eat healthy foods. A fruit doesn’t always sound that inviting when there are pancakes and hot chocolate on offer. Try to choose healthy soup options and *bredies. (To make your own, you don’t need to use vegetable oils and spices full of preservatives to infuse some flavour. Rather go for fresh chilli, garlic and curry.) Chilli is nature's own anti-depressant and will increase your body temperature too.
Drinking enough water is equally difficult, but just as necessary in winter as in summer. A tasty way to overcome this is to drink warm water with a squirt of lemon, honey and ginger. Not only will it refresh and hydrate, it will also give you some protection against colds. Coffee and tea, especially Rooibos espesso or other tasty, warm and healthy drinks, will help against the cravings. Beware of 'health' drinks like chai (the powdered ones are full of sugar and trans fat) and rather make your own.
Healthy recipes
Home-made chai:
Boil 250 ml of hot water or hot milk on the stove and add 2 cinnamon sticks, a clove, grated ginger and a pinch of honey. Let it simmer for 15 minutes and enjoy.
Refreshing toddy:
Boil water on the stove and add 2 tablespoons of lemon, 1 tablespoon ginger and a pinch of honey. Let this infuse for a while and pour through a sieve. You can also add some Rooibos leaves to this.
Breakfast option:
For breakfast, cook some of Passion4Wholeness 'Oats with a Twist'. This is a delicious and healthy oats porridge with cinnamon, nuts, linseed and cranberries. (It contains no artificial flavours, wheat, sugar, preservatives or trans fats.)
Chunky soup:
Blanche onions, garlic and chilli with 200 ml of water in a pot until all the liquid is reduced. Add a little soya sauce and balsamic glaze, and caramilise. Stir in your choice of protein (lean beef, chicken or tofu if you are vegetarian). Brown and then add your favourite vegetables and either chickpeas, lentils or butter beans. Add some water and cook until all the veggies are soft. Add salt and some plain yoghurt or Amazi just before serving. Leave out the starchy vegetables, like potatoes or pumpkin, if you are trying to lose weight.
Smooth soup:
Cook 1 packet of lean, chopped-up bacon and 1 packet of brown mushrooms in a little soya sauce, balsamic glaze, some roasted garlic (roast this yourself in the oven) and water until most of the liquid is reduced. Add 250 ml of plain yoghurt or Amazi and 250 ml milk and stir. Then add a whole head of broccoli, a bag of spinach and a ring of feta cheese. Cook for for 3 minutes. Put this in a blender and add some salt and Tabasco sauce. Blend till smooth.
And, lastly, if you can afford a ski holiday, then ignore all the above and go and enjoy!
More information
*Bredie is an old Cape name for a dish of meat and vegetables stewed together so the flavours intermingle.
