Training & Nutrition - Winter Weight Training and Indoor Trainer

This past spring was the first riding season that I got in any decent miles before the true summer. I'm going to try to improve again this time and begin the base miles even earlier. Specifically my question is:

I do a lot of weight training get in dramatically better full-body shape during the winter, but none of it is specifically cycling oriented. I was planning on getting a trainer in early January and begin doing some mileage on that. Is getting started with the indoor riding in January too late? Of course I'd still continue my weight program, which this time will have more focus on legs. I am specifically trying to train for Track Cycling which I have been competitive in the past with not very much structured training, but not outstanding.

When you start depends on when your season starts. Around here, spring comes in April, so my three month winter training plan starts in January. The first month is base miles, the second is continuing base miles with some tempo and intervals, and the third month concentrates on intervals and longer tempo.

Do you have a training plan? When is your first race?

Az

There's a good, yet simple book called Weight Training for Cyclists.

I like it anyway.

Here's a link: https://www.usasportstraining.com/shop/cycling-books_12/vp-wtc_59.html

Is getting started with the indoor riding in January too late? Well it depends on when you are going to do races and how big ambitions you have. I work as a coach for a couple of elite and sub-elite riders and they are supposed to begin a structured winter training in the beginning of November (races start in April). I don´t know your level of performance, but if I was you I would consider to do some indoor cycling directly after the weight training. It should also make the weight training more useful for your cycling, since cycling after weight training help the adaptions in the motor learning phase. Doing just a few rides in November and December will also give you a better start when you begin to winter train on the bike or indoor trainer.

If you are a competitive athete at track cycling I would recommend to do a weight training program that will focus on making you a better cyclist. I have made a weight training program (http://www.training4cyclists.com/12-week-strength-program-for-cyclists/) that could be very useful for this proposal. It is also a full body program, but a very functional (and cycling functional) minded program.

If you are training for sprint disciplines on the track, you can keep your focus on weight training. Otherwise I will recommend you to do more endurance training.