Sophia Ibert 
Thanks to Zwift, Netfilix and the like, indoor training on a roller or treadmill has become much more enjoyable than it was a few years ago. Nevertheless, I’m still a big fan of outdoor training – even in winter.
I have put together a few tips for all beginners who are now facing their first winter as a triathlete, or for all those who want to cycle more in nature than in Watopia.
Let’s start with cycling
After the off-season, I start by winterizing my road bike, which looks like this:
- I put on new tires with a good tread, e.g. Schwalbe Marathon. Although they are a little slower than usual on the road, these tires provide good grip on wet roads. They are also hardly susceptible to punctures, even when the cycle paths are covered in grit due to icy conditions.
- I fit a light at the front and rear for better visibility on dark days. I also switch these on when cycling during the day.
- I also fit mudguards at the front and rear. This keeps my backside and feet dry. The mudguards can be quickly fitted with a rubber strap and they can also be quickly removed again when the roads are dry.
The right cycling clothing for winter training
- “Winter cycling is not a beauty contest” my friend said to me the other day when I wasn’t sure whether I should really wear this neon yellow vest over my stylish black cycling outfit. But he was probably right. Visibility is the be-all and end-all on dull training days.
- Next point: the right overshoes. There are super warm and water-repellent overshoes available from many manufacturers, but these are usually expensive. At KickAss partner Castelli, however, you save 20% as a KickAss Squad member
If you’re not sure whether winter cycling is really for you, you can try the following trick: I always wear a pair of Velotoze (latex overshoes, which are often worn for aerodynamic reasons in time trials and only cost around EUR 15.00) under my cheap overshoes, which keep you warm but are unfortunately not completely waterproof. This keeps your feet dry even in the rain or snow. - Another real game-changer for me was a thermal bike bottle. I fill it with hot iso-tea before my training session. Simply boil water and stir in the slow carb powder from Ministry of Nutrition, for example. The drink stays warm in the bottle for around 2-3 hours.
- However, as you drink less in the cold, it is very advisable to take a bar with you to ensure a sufficient supply of carbohydrates.
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The advantages for outdoor training are obvious
Cycling comes from cycling. You have to steer, brake, pedal and so on. Especially in winter on slippery roads, you can intuitively hone your riding technique, which will certainly pay off in competitions.
Exercising in the fresh air also strengthens the immune system and that can’t hurt, especially in the current climate.
In my opinion, there is less to consider when running. However, when it snowed heavily here last week, I was once again really happy about my trail running shoes. They make running very safe even in snow and ice.
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With this in mind,
Have fun biking and running!
