The winter training program is soon ready for download. I know it is a little late, but before I publish it, I would like you to consider the following aspects of your winter training. This will help you understand how important it is to customize the upcoming winter training program. It also explains why it is impossible to make general training programs that suit everybody.
The winter training program should be 100% ready to use, and I think it is an excellent option for serious cyclists who haven’t got a personal coach. But to get the best out of the program, I will strongly recommend that you customize it to your fit. Therefore, if you consider downloading a free winter training program here on Training4cyclists.com, you shall have an opinion on the following aspects to get the best out of the program:
Planning: Which days are your favourite days for long training sessions? By default, I have chosen Sunday to be the day with the longest rides, but that is not sure your No. 1 choice.
Strength Training: Is it possible for you to visit a gym regularly? Does your gym have the necessary facilities for strength training with free weights? Does your gym have an instructor who can help you with the technical part, for example, squat, or do you already have considerable experience with all the exercises? Are there exercises that should be exchanged with other activities for some reason?
Bike Training: Will you ride alone, in a group or in a combination? How will you plan the prescribed intervals so you can both have fun with your friends and still follow the training protocol?
Monitoring: Heart rate monitors, watches and regular cycle computers are affordable for all cyclists. Power meters are expensive but can be extremely valuable for ambitious cyclists. You probably already use either a heart rate monitor or power meter, so it is natural to consider these tools when you plan your winter training.
Physical tests: Tracking your progress through physical tests is essential for a serious training program. Tests are not supposed to be expensive with blood samples, power output, heart rate data and oxygen consumption, but can be as simple as a time trial on standardized circumstances using a stopwatch (e.g. indoor cycling or outdoor hill climb). Test results shall be used to track progress and modify the training program.