With the current situation regarding Covid-19, better known as Coronavirus, it is smart that we look how you should adjust your training and stay prepared and healthy. Here's a few of our top tips:


Stay healthy

This is a funny tip, but cycling and endurance sports in general can damage our immune system. Often we hear from somebody that they trained too much and got sick shortly afterwards. Now, especially, is the time to train right and smart. It is better that you train a bit less and maybe only do high intensity intervals one time per week. Also keep in mind that after training our body is more susceptible to catching something because of the effort. This window is normally about 2 hours after training.

Train alone

This varies from country to country. Some countries like Spain banned cycling completely others are encouraging it, but if you train alone the chance of getting sick in much lower than if you train with others. Maybe you can use the solitary time while training to come up with a good idea for your quarantine ritual, work, or just enjoy being in nature. Also no more coffee stops, or you can drink it if you bring it from home and sit in your favorite place on the route.

Try online racing

A lot of the cycling community is already online and are enjoying the perks of online cycling. The community is getting bigger each day. Now is time to try and see why is getting so big and fellow cyclist like it so much. Popular programmes like RGT Cycling offer immersive worlds; coronavirus free...

Work on your deficiencies

Bad sprint or maybe getting dropped sooner that you would like on the climb? Maybe you have a weak upper body and this is causing you pain and problems during your ride. Now is the perfect time to work on this. You can come out swinging at the end of this. Speak with you coach and make a plan. 

Not the time to try crazy things

Now is not the time to end up hurt or in hospital. Pick a route that doesn’t have a lot of traffic and tricky parts. Also stay alert during your ride, especially in downhill.

Listen to your coach

Your coach is your guide and will help you during this time. You can try new things now and they will really like your feedback on your training plan so it can be adapted and improved. Our coaches will always try to make the plan that suits your needs and desires.

Eat right and healthy

One of the best things in now to eat right and healthy.  Try a recipe that you always wanted. Maybe it’s better to avoid losing weight or doing changes in this area and try to focus more on proper intake of nutrients and liquid. If you need an extra help with this you can always contact our nutritionists that will help you. Also don’t forget to stay hydrated during the day and especially during your efforts. If you train inside you will lose more liquids as maybe outside and within Spokes family we have also covered this area with Precision Hydration. Check them out. Please also check our Nutritionally Fit group on Facebook to find more tips

Listen to authorities

Yes, listen to the authorities. This is important so we can overcome this hard period together. 

Please join us on our social media platforms and keep in touch with other coaches and our great community and clients. Don’t hesitate to ask any question we are here to help you. 

Get in Contact

If you’d like more information on how Spokes can tailor a training programme to your exact needs, why not check out our products and services. Need more info or would you like to speak to one of our coaches? Get in contact.

About The Author: Andi Bajc

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