Get Faster This Winter

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• I would like a program that helps me lose that last 15-20 pounds I need to lose (I've lost 20+ since taking up cycling 2 years ago) and make the jump from somewhat fast recreational cyclist to Cat 4/5 racer.

• A crash at Ironman Hawaii left my hopes for a top place in my age group in pieces, like my scapula and clavicle. Next year I age up to 55-59. Having once set the 40-44 record and having been on the podium about ten times I want to reestablish myself as the top age group athlete in Kona, accounting for age, When aiming for Ironman I have ten hours per week for the cycling, about 6 hours in the season leading up to the race. This year before the crash I was averaging about 210 watts. I need 235 to really fly. 3 minute efforts at 300 watts and ten minute efforts at 250 watts. Can you help?

• I'm new to road cycling (1800 miles this year) and would like to have a program to develop endurance. I have limited exercise equipment (bowflex) along with an indoor trainer.

• I have a powermeter and live in Australia (a colder bit) so can ride the whole year through, some sort of power guides (based around FTP) would be really useful ... it will be another 5-6 months before I get to use them however.

• I need a plan to incorporate training with power on the bike, as well as strength training. I have been trying to lift several times a week, but don't know where to place that with hard rides. On the same day, after cycling? Not on the rest days, right? I am a long time rider, but new to racing. I need to improve my strength to weight ratio and improve my power up short hills (2-3 minute hills).

• Returning to the bike after a 20 year layoff. Was serious road cyclists (cat4). Have been taking 1 hr. advance spin classes consistently for 10 months 2-3 times per week. Ride fast paced 50 milers with bike club on weekends for the past 2 months. Need exercises this winter to get stronger. Have had ACL repair. Goal is to perform well in century rides. Age 53 177lbs 6'2"

• One thing I would really like to read about, is tips and advice on how to structure a winter training program - when and how to include intervals, training progression and stuff like that.

  Maybe examples of templates for structuring the weekly traing, tools that could be helpful when constructing (winter) training programs. Or simply advice on how to tweak the program you plan to present (I know it sounds like I am not interested in the training program you are about to publish - this is definitely not the case. It's just that I would like to see more general advice on training, and designing training programs).

  I am not sure this is what you asked for, but this is what I could wish for in your upcoming article. Thumbs up for a great site and great articles btw! :-)

• I'm a 56 year old female. have been in pretty good shape but fell off for a few years due to job. am working back up.

  I've begun riding with a road group 3x weekly, 22 miles. am pretty comfortable with the 18 mph speed, but am left in the dust by the flyboys who do 22 - 23+. I would like to be able to keep up, do the 22mph range, but don't know how to get there. need more power, endurance. want winter program! yes! and am wondering how strength training fits in.

  thx!
  rebecca

• it gets cold here. so a plan that incorporates weight training with indoor trainer hours.

• i'm 25 years old cat 1 elite french rider and i want to have a very good fitness in the first part of the season .i like to road my bike in the winter and done weight training to