ELLIOT S MALES
Rising Ironman 70.3 star, Elliot Smales, provides his top five tips for getting the most out of your winter training and setting yourself up for a strong 2020
01 CONSISTENCY IS KEY
Goals for the new year may still be a way off and drawing motivation from something so far in advance can be hard. Try and incorporate a structured weekly plan around your life and stick to it. It can be monotonous, but winter is when all the hard work is done.
02 USE MUDGUARDS
If you’re lucky enough to spend most of your winter in warmer climates this may not apply. But if you spend winter tackling the muddy and wet lanes of the UK, full-length mudguards with flaps can make grim rides a bit more bearable for yourself and others. Coupled with good kit it allows you to stay dry for as long as possible and bank those tough winter miles while battling the elements. It also keeps your bike that little bit cleaner, meaning fewer mechanical issues regarding bolts and bearings. 03
SPICE IT UP
Although repetition will likely be key to good performance come the start of the new season, don’t forget to mix things up and try new ways to train. With apps, training computers and do-it-all bikes, there’s never been an easier time to access new roads/paths and trails. Whether this is using a route planner in your local area to find new training options, or for a weekend away doing a bit of off-road riding and running, a change of scenery can invigorate your motivation and provide transferrable skills.
04 LISTEN TO BODY & MIND
No matter how much you train, your head will always be your strongest tool. It’s a learning process but be confident to abort or alter a session if your body isn’t up to it and you’re going to come out of the other side mentally or physically deflated. On the flip side, learn when to use your head to push through a challenging session. You’ll reach the end and get the massive hit of endorphins knowing you’ve achieved something, both physically and mentally.
05 BELIEVE IN THE IMPOSSIBLE
When doing anything new we immediately put up barriers and limits as to how far we can go, because it’s all an unknown. Try and approach your goals with sensible targets, but don’t limit yourself to what people have done before or what you think you can’t do.