SNOW AND ICE cause major dents in outdoor sports like bicycling, running and kayaking. Have you thought about winterizing your workout? (Great news: you don’t need knobby mountain-bicycling tires or so many clothing layers you can barely move!) We asked two local fitness trainers – Ryan Mleziva, Brew Fitness founder and co-owner of the Shorewood location; and Hubie Krawczyk, founder and owner of SPIRE Fitness in the Third Ward – for their tips on bringing your outdoor regimen inside after the first frost.
Ride Indoors with a Group
Cycling in large groups can keep you engaged and pumping those legs, and SPIRE Fitness’ classes use stationary technology to emulate climbs and turns. “It’s more of a dance party,” says Krawczyk. And in SPIRE’s Ride (+) class, you can build upper-body strength by cycling while holding two weights above your head.
Go Beyond Cycling
Instead of splurging on a Peloton, invest in a bike- resistance trainer (starts at around $50). Now you can pedal indoors by locking your bike into the stand. But unless you live in a carnival funhouse, it’s flat terrain. To add “the illusion of hills and climbs,” says Mleziva, add intervals where you hop off the bike, do a leg squat or leg lunge, then get back on.
Those playing-field bleachers may be slick with ice, but indoor steps aren’t. “If you work in a Down- town building, you can crank out a few flights every day,” says Krawczyk. “They are great for your legs or quadriceps.” And don’t just walk up and down the stairs normally (boring!). Walking sideways and alternating between single or double steps adds a new challenge – just be careful!
In lieu of bingeing Netflix, stream fitness tutorials instead, including on YouTube. “The internet is a fantastic resource,” says Mleziva. “Even at the gym, we stream a lot of content.” The $13-a-month Peloton app is another guided tool with indoor running, cycling, yoga and high-intensity interval training workouts even if you don’t have the cycling system.
Dive into Cross-Training
“Repetitive movements tend to cause more injuries,” says Mleziva, so it’s wise to think beyond just running and cycling. “Utilize the winter as a cross-training season.” Short spurts switching among bikes, rowers and treadmills (like Brew Fitness’ “Nitro Brew” class) can spike the heart rate and fold in cardio intervals. Weightlifting is another strengthener while you wait for the snow to melt. “Strength and conditioning, any way you can get it, would definitely improve your performance” in the warmer months, says Krawczyk.