Winter is coming ... if you live in lands worthy of winteria like us then you will have been using thermal t -shirts, long meshes and sweatshirt for a few weeks. Train in winter without dying at the attempt It is an art that speaks to us Asier Sánchez, athlete PICSIL and Headcoach of Crossfit Bikain de Vitoria, the Basque Siberia.
As a coach, what is the first recommendation you would do when training in winter?
Always start activating you with a continuous exercise at low intensity: rowing, bike, ski, career ...
What clothes is the best to train inside the box?
Long technical fabric pants and short shirt.
And abroad?
Long technical fabric pants, and we start with sweatshirt until we see what happens; In addition to a technical shirt under the previous one.
Before the cold, you need to heat correctly to avoid injuries. What warming would you recommend?
5:00 of rowing at an easy pace 3 rounds of
- 20m Bear Crawl
- 20m lunges
- 5 Inch Worm
And stretching?
Once hot I recommend some dynamic stretch as side kicks supported by rack or dynamic shoulder turns. Nothing static.
As for training, what kind of exercises or wod are the most appropriate in cold season
I do not believe that there is nothing more or less adequate in this situation, but we must avoid very long absolute breaks to maintain body heat.
In the box you usually adapt training to time? (Cold, rain, wind, snow, etc.)
We avoid running or any activity abroad if time is complicated. The athletes come to enjoy, and that is important that we do not forget.
As a professional athlete, do you like to train in winter?
Yeah! I am winter animal and long pants.
Are you more to train in the box or face the weather?
I have to try the two scenarios for my lifestyle, but I keep training in the box in winter.
Do you think it has benefits in the performance of an athlete training in winter?
On a personal level, I would say that strength training is more productive in winter. Better rind in a cold environment in this aspect. But I know that without a good warming it is a good cocktail to take an injury home.
On a nutritional level, how did you adapt to winter training?
As less fresh salad and cook more vegetables. But, in general, I do not make any change in this aspect.
A last recommendation to train in winter without dying in the attempt ...
Do not be lazy and go to the rowing at least 5 minutes. The hot candy is molded, the cold candy is split.
