Cycling training during winter: what you should do

November: Serious athletes competing at a top level should start their bike training here.

But your training program should NEVER be too optimistic at this time of year.

If you compete at a lower level, you can also begin your training, but there is no need to follow a strict regime. Most cyclists don’t have much time to ride outside during the winter, so keeping the training time relatively short also makes sense.

December: For most riders, this is a great time to start your winter training. I believe in positive psychology because a good start is the first step in a long road. And with any journey it is important to make sure the first step is in the right direction.

There is a self-confirming energy that when you have just started, it then feels much easier to take the next step.

It kick-starts a positive cycle.

If you succeed in finishing the first week you can be proud of yourself and continue that process in week two without hesitation.

If you are already following a training program you should try to increase your training amount by about 15 to 20% compared to November.

January: If you haven’t started on a training program yet, January 1 offers the perfect motivational date to start new training methods and habits.

Keep a close eye to your body weight and decide how you can reach your optimal body weight.

If you are already training, simply increase your training activity by another 15 to 20% compared to December.

February: Boost training levels by another 15 to 20%.

If you want to race from the start of April, you must begin doing VO2 max /anaerobic work if you haven’t implemented these high intensity strategies yet.

If you are a serious athlete, you should switch to a pre-season training program here (but at least finish the 12-week winter training program before you move on).

March: Focus on optimized intervals relevant to your number one priority race in the spring. Maybe enter a training camp or a few races as part of your warm-up for the race season.

The 12-week winter training program is focused on bringing you comfortably to this stage, so you can ride faster and with more confidence in the early spring.

But if you want to reach your full potential, you should definitely add in some quality work using both anaerobic and VO2 max intervals as an integral part of your pre-season training.

If you are looking for a winter training program, this e-book is probably one of the easiest and most secure ways to succeed with your winter training.

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