Winter Coaching Ideas:
By Coach Charlie Livermore
Able to kickstart your coaching for Empire State Journey this summer time? Listed below are some winter coaching ideas from Coach Charlie Livermore that can assist get your physique ready for the problem of using 500+ miles! As Coach Charlie would say, “Winter miles = summer time smiles!”
Embrace Indoor Coaching
Make Zwift or TrainingPeaks Digital your greatest good friend. Structured exercises (candy spot, VO2 max intervals, endurance rides) are far simpler than simply spinning. Be a part of digital group rides or races to maintain the social/motivational facet alive.
Construct a Stable Power Routine (2–3x/week)
Winter is the right time for energy coaching. Deal with:
Core: (planks, lifeless bugs, chicken canine)
Single-leg workout routines: (lunges, step-ups, Bulgarian cut up squats)
Posterior chain: (glute bridges, Romanian deadlifts)These stop imbalances and make you stronger when spring hits. Cross-train to remain contemporary
Yoga or mobility work: enhance flexibility and cut back tightness from indoor using.
Deal with Cadence and Pedal Stroke Drills
On the coach, do single-leg drills, high-cadence spins (100–120 rpm) and low-cadence energy intervals. These enhance effectivity and smoothness for subsequent season.
Work on Weaknesses
Winter is for fixing limiters:
Prioritize Restoration and Sleep
Chilly climate + laborious coaching = increased stress. Get 8+ hours of sleep, eat loads of protein/carbs and contemplate a foam curler or therapeutic massage gun routine.
Have Enjoyable!
Combine in foolish coach challenges (Zwift Everest, digital excursions) or indoor bike video games. Staying constant is simpler if you’re not depressing.
Don’t simply survive the low season!
-Coach Charlie
2026 ESR Coaching Plan
Extra Coaching Ideas
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