What does winter mean to you as a serious cyclist? Curling up on the couch to watch TV? Hibernating until the season springs into life again?
Or do you view it as the perfect platform to start preparing for next season?
Yes, winter is the time to enjoy a break, have fun and allow your body to recover from the rigours of racing. But the off season should not mean the “switch-off” season.
If you are serious about improving your abilities on the bike, winter is the BEST time of year to steal a march on your competitors.
Just imagine starting next season faster, fitter and stronger than your rivals?
But just how can you make the most of those cold, frosty months? Well, an exciting new e-book will show you the way.
The 12-Week Winter Training Program is the perfect winter warmer. It reveals how you can use your time most effectively during the off season and includes an exclusive training program that will get you up to speed, so you start next season in perfect mental and physical shape.
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Hi Jesper
Thank so much for a great winter program. I would like to ask you about the very first training session. it says:
"1 hour physical test"
I use a Garmin Edge 705 for my training and I would like to know how you think it would be best to perform the test?
Regards,
Pétur Þór from Iceland
Just to make the program clear:
1hr
--
(Physical test)
This means the physical test is optional. I will not recommend a specific test, because it depends on what your main goals are. If it is possible to get some power outputs from your physical tests that would be the best way to track your progress. But even without a power meter, it would be relevant to do a physical test. E.g. hill time trial.
Hi Jesper. The Power Sprints - what duration should I aim for (for example 20 seconds)?
Cheers Simon B.
Hi jesper , thanks for the program , can i integrate weight training in this program ? i will race elite race (160kms) in February should i have to ride more hours per weeks with more endurance ride ?
@Simon - 8seconds per power sprint is fine. That is training of neuromuscular power. If you do longer sprints of e.g 20 seconds you will train your anaerobic lactacid power. Such sprints should be kept until the pre-race season before your main events.
@Chris - Yes, you can integrate weight training. Depending on how much time you would like to spend on your training routine, it is possible to integrate weight training into the winter training program. If I was your personal coach, I would recommend a larger training volume than the current winter training program does.
Hi Jesper, Thanks for all the work you put into the plan!
Can you offer some suggestions on how to translate the various intensity levels described in the plan to specific wattage ranges? Obviously powersprints are just as hard as possible, as well as shorter 40 second efforts, but what about the longer efforts?
Joseph
One more thing, how should these sessions be prioritized? If on short notice a rider only has time for 2 days in a given week for example, which type of rides should be dropped first? What should be taken into account when deciding which rides to omit?
Joseph
I have some questions or remarks about the winter training.
Except the 40sec intervals at very high power (anaerobic, I suppose), all the intervals are at power above FTP, well above. From my experience, to do 3/4/6' intervals the hard way without being all out, I need between 110 and 115% FTP (122% is my 5' all out). So for me all intervals are based on VO2max power. I can live with 1 such training in winter, but 2? Group rides contain some more unstructured VO2max training, some that makes 3. I know these power are not all out VO2max power, but IMHO I think there should be more treshold for longer intervals. At 95/100% FTP. Convince me, please.
Those easy rides on wednesday, are they recovery?
Just wanted to say thanks for the plan. I love your site.
Hi there.
First of all thank you so much for a great winter plan. I've just started it to get in shape for the beginning of the season in March.
My question is similar to one above. What wattages should semi-high, high, and very high be, relative to my 1m, 5m and 20m maximums? Also, what sorts of intensity should the Sat/Sun rides be?
Thanks so much.