Winter is coming... If you live in lands worthy of Winterfell like us, then you will already be using thermal t-shirts, long tights and sweatshirts for a few weeks now. Training in winter without dying in the attempt is an art that Asier Sánchez , PICSIL athlete and Headcoach of Crossfit Bikain from Vitoria, Basque Siberia, tells us about.
As a coach, what is the first recommendation you would make when training in winter?
Always start by activating yourself with continuous exercise at low intensity: rowing, cycling, skiing, running...
What clothing is best for training in the box?
Long pants made of technical fabric and short t-shirt.
And abroad?
Long technical fabric pants, and we start with a sweatshirt until we see what happens; in addition to a technical t-shirt under the previous one.
In the cold, you need to warm up correctly to avoid injuries. What warm-up would you recommend?
5:00 rowing at an easy pace 3 rounds of
- 20m Bear Crawl
- 20m Lunges
- 5 inch Worm
And stretching?
Once warmed up, I always recommend some dynamic stretching such as side kicks leaning on the rack or dynamic shoulder turns. Nothing static.
Regarding training, what type of exercises or WOD are the most appropriate in cold weather?
I don't think there is anything more or less appropriate in this situation, but we should avoid very long absolute breaks to maintain body heat.
In boxing, do you usually adapt training to the weather? (cold, rain, wind, snow, etc.)
We avoid going for a run or any outdoor activity if the weather is difficult. Athletes come to enjoy themselves, and that is important that we do not forget.
As a professional athlete, do you like training in winter?
Yeah! I am a winter animal and long pants.
Are you more into training in the box or facing the elements?
I have to try both scenarios because of my lifestyle, but I'll stick with training in the box in winter.
Do you think training in winter has benefits for an athlete's performance?
On a personal level, I would say that strength training is more productive in winter. I perform better in a cold environment in this regard. But I know that without a good warm-up it is a good cocktail to take an injury home.
On a nutritional level, how do you adapt your diet to winter training?
I eat less fresh salad and cook vegetables more. But in general, I don't make any changes in this aspect.
One last recommendation for training in winter without dying trying...
Don't be lazy and get on the paddle for at least 5 minutes. Hot candy is molded, cold candy is split.
