Afraid to Lose Progress Gained in Winter Months
08-26-13, 02:03 AM
#1
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Afraid to Lose Progress Gained in Winter Months
I have been doing a training program strict since June and I have improved my cycling tonnes. To which i am going to want to do more cycling racing in 2014.
I am afraid to lose my ability and lost progress during winter months. As I am in Canada and we get snow and ice. makes it at times impossible to do a proper training workout on bike.
Now I am an avid Cross country skier, and i have access to a gym and they have Spinner bikes there as well.
With winter time and I do lots of x country skiing. Would i be able to maintain and even still improve my conditioning in winter months. By cross training ?
Maybe just doing time on spinner twice a week and rest skiing? would i be able to start off better in 2014 for biking? or should i do lots of tedious time more days of week hours on end on the Spinners?
Suggestions please and how not to lose my progress
I am afraid to lose my ability and lost progress during winter months. As I am in Canada and we get snow and ice. makes it at times impossible to do a proper training workout on bike.
Now I am an avid Cross country skier, and i have access to a gym and they have Spinner bikes there as well.
With winter time and I do lots of x country skiing. Would i be able to maintain and even still improve my conditioning in winter months. By cross training ?
Maybe just doing time on spinner twice a week and rest skiing? would i be able to start off better in 2014 for biking? or should i do lots of tedious time more days of week hours on end on the Spinners?
Suggestions please and how not to lose my progress
08-26-13, 09:05 PM
#2
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Variety is the spice of life.
Take an intermediate to advanced spinning class for 1-2 days a week
Do commercial intervals on your trainer 1-2 days a week
Ride a longer distance inside or out 1-2 days a week
And mix it up with cross country skiing and weightlifting.
Take an intermediate to advanced spinning class for 1-2 days a week
Do commercial intervals on your trainer 1-2 days a week
Ride a longer distance inside or out 1-2 days a week
And mix it up with cross country skiing and weightlifting.
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08-26-13, 11:44 PM
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Winter is a time for regrouping, not for trying to get faster per se. Allow your aerobic fitness to decline a bit. That's a good thing. XC is very good to do. Gym work is good. I use rollers with resistance a lot during the winter. I do drills on them which I won't spend the time on in the summer: high cadence work, one-legged pedaling, low cadence high resistance, all sorts of things. I use weights to increase my strength, but not necessarily my muscle mass. I work stuff where I felt I was weak the previous summer. Lots of core work. I still do 20-40 minutes of LT work/week, but no more than that, and no Z5 work. The idea is to create a strength and flexibility base that you can build specific cycling fitness on top of when you can get out on the road and trails.
08-27-13, 03:36 AM
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Read about periodization. Sounds like you want to get more serious about cycling, and periodization is the best way to get your best performances.
In particular, read the aptly named:
In particular, read the aptly named:
08-27-13, 09:19 AM
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Cross Country skiing is a much, much better overall exercise than cycling which only works out quads. Combine it with strength training and your cycling can only improve. Riding a bike however won't make you better at anything else than cycling.
08-27-13, 08:00 PM
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08-28-13, 02:52 PM
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I use rollers with resistance a lot during the winter. I do drills on them which I won't spend the time on in the summer: high cadence work, one-legged pedaling, low cadence high resistance, all sorts of things. I work stuff where I felt I was weak the previous summer.
This past winter, used Sufferfest videos for the first time to do intervals and high cadence training. The improvement in the spring was notable compared to previous years. There are probably similar multimedia tools out there for self-training, but I just happened to find these first.
08-29-13, 09:30 AM
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09-01-13, 03:02 PM
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hockey and cross bike.
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