This is the time of year where most of us are tied to our trainers. It’s much too far from most races to be hitting high intensity, yet aimless riding indoors is both mind numbing and butt numbing.

From December through wintery February, I recommend hitting these four sessions each week to come out of winter flying and strong.

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Session 1
Warm up:

1. 15 minute gradual increase in cycling effort to moderate.
2. 3x (45 seconds right leg only, switch legs, 45 seconds left leg only, 1 minute both legs, 15 seconds accelerate to 90% of max cadence, 1 minute easy)
3. 5 minute easy spin

Main Set:

• 2 min @ 115rpm, 1 min easy
• 2 min @ 120rpm, 1 min easy
• 2 min @ 125rpm, 3 min easy
• 3 min @ 115rpm, 1 min easy
• 3 min @ 120rpm, 1 min easy
• 3 min @ 125rpm, 3 min easy
• 4 min @ 115rpm, 1 min easy
• 4 min @ 120rpm, 1 min easy
• 4 min @ 125rpm, 10 min easy
• 5 min @ 120rpm, 2 min easy
• 3 min as fast as you can pedal

Focus of this session is high rpm, still body, no bouncing on the saddle, smooth pedal stroke. It’s best done on rollers.

Session 2
The focus of this session is strength. It should be done on a trainer and in your TT position if possible.
Warm up:

1. 15 minutes easy, 5 minutes build to steady-moderately hard
2. 3x (45 seconds right leg only / 45 seconds left leg only, 1 minute both legs)
3. 5 minute easy

Strength Intervals

• Session is 2x 10 minutes with 5 minutes easy between.
• Put your trainer on full tension and choose the biggest gear you can push and still maintain 70rpm for one minute and then gear down and push the biggest gear you can at 90rpm for one minute and continue to alternate between 70-90 for a full 10 minutes. Repeat this two times.
• Cool down for 15-20 minutes

Note: You can build up to 4-6x 10 minutes total as you build your fitness.

Session 3
This should be done on the trainer, but can be done on rollers.

1. Warm up for 20-30 minutes
2. Main set: After your warmup, build into 10 minutes tempo or 80% effort. Cadence 90-105rpm. Take 5 minutes easy between efforts.

The first time you do this, start with 1x 10 minutes. Each consecutive time you do the session, go 2x 10 minutes building up to 6x 10 minutes. Then you may go into 2x 12-15 minutes, with 8 minutes easy between each, up to 4x 15 minutes with 5 minutes easy between each.

Session 4
Head out on the skate skis, ice skating, snowshoeing, hiking with weights on or a stair set. This session should be long, aerobic and fun.

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If you consistently hit these four sessions through the winter months you’ll find yourself coming onto the road in spring ready for your intensity sets and flying.

I hope you’re enjoying the winter.