Pretty much the same answer I had to the thread you started last year ...

http://www.bikeforums.net/training-n...l#post17167752

I have expanded on my comments in that thread a little bit ...

1) Keep riding outside with lights and reflective gear. Commute if possible. I used to use a mtn bike for this because I felt more comfortable riding through snowy patches with it.

2) Plan to get out for long rides both days of every weekend + any holidays. Again, on my mtn bike.

3) Join a gym that offers spinning classes. Take a spinning class 1-2 days each week. Make an evening of it, and go for a jog on the treadmill after, then lift some weights. If you have weights at home, winter is a great time to focus on building upper body and core strength.

4) If it snows where you are, get cross-country skis and snowshoes. On weekend days that are too cold and snowy for the bicycle, go skiing or snowshoeing.

5) Walk at lunch. Pick the warmest, brightest time of day and go for a brisk 30-60 min walk.

6) Pick a couple days each week and do commercial intervals on your trainer. That's where you select a 30-60 min show on TV ... something you enjoy watching. Ride easy during the intro of the show, then ride as hard as you can through the commercial, ride easy through the show, ride hard through the next commercial. 30-60 min will pass in no time. I have a road bicycle on my trainer which remains on my trainer. I rarely ride it outside anymore, so there's no changing tires or moving it on and off the trainer or anything.

7) Take your 2+ week holiday at some point during the winter, travel to a warmer climate, ride every day.


I'll also add that one of the things I've started doing regularly is stair climbing ... a minimum of 25 flights a day 5 days a week. That seems to have helped build up my leg strength.