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 about your winter training. This will help you to 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 is supposed to be 100% ready to use and I think it is a great 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 personal 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 that is 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 of e.g. squat or do you already have a huge experience with all the exercises? Are there exercises that for some reasons should be exchanged with other exercises?
Bike Training: Will you ride alone, in a group or 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 naturally to bring these tools into consideration when you plan your winter training.
Physical tests: Tracking your progress through physical tests is an essential part of a serious training program. Tests are not supposed to be really 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 stop watch (e.g. indoor cycling or outdoor hill climb). Test results shall be used to track progress and to modify the training program.