baiskeli

O.K Folks,

With the cold weather getting here, and a huge lack of time due to school and work, I am trying to come up with a schedule to make sure that I don't lose any gains I made riding this year.

I have been riding about 60-100 Miles a week and seen my average speed go from 16 to 18-19MPH.
My weight has also gone down to about 165-170 pounds (6 feet) from 175-185.
I am not looking to race or even break any records, just to stay in decent shape over winter. I will try and ride outside as long as it is above freezing and not nasty (still riding but I doubt I will make it into Mid-december (I know, I am a wimp, but when it gets close to freezing and nasty its just not fun)

Anyhow, here is what I am thinking;

Monday (Gym, 15 minute warmup treadmill, Squats, Bench Press, Back and Core) 45 min total
Tuesday (Spinning class 1 Hr, never done it should be interesting)
Wednesday (Gym, 15 minute warmup treadmill, Squats, Bench Press, Back and Core) 45 min total
Friday (Gym, 15 minute warmup treadmill, Squats, Bench Press, Back and Core) 45 min total
Saturday (Bike Trainer 1.5 Hrs 65-85%) will start this as soon as it is too cold to do my 40 mile group ride

Is this enough to get me into next year early spring in reasonable shape?

rufvelo

WInter is tough on us.

Your program is good. On the other hand, anything other than lounging with a bag of chips for four months will help.

I too quit outdoors when the temp drops below 45F.

edited : I'll add ... An hour on the trainer daily works for me - just to keep the old ticker and legs moving.

willfred

good thing I live in florida ... excellent weather .. 70-75 perfect !!

squeegy200

Here in CA, I still find winters tough. With shortened daylight hours, it is difficult to find riding time outside of work and other committements.

Therefore, in addition to gym workouts, I got myself a stationary trainer and do intervals training indoors. I found that running and gym work alone did not maintain my cycling fitness. (I'm no physiologist, but it seemed to be a different set of muscles?)

So I maintain one hour per night at least four times a week on the trainer during the off season.

daytonian

Baiskel
If your interested in staying in biking shape you might wanna do more trainer time. I see lots of squats / bench press. However it is Winter and doing anything is better than putting on 20 lbs. Amazing how the minute the cold hits I wanna shovel my face with every fatty/carb laden morsel I can find.

SesameCrunch

I agree with Daytonian's comments. You've got three days of weight work and just two of aerobics/biking. Are you trying to bulk up for other reasons? If not, then I would do just 2 days of weights and 3 days of aerobics. Spinning classes are incredibly good for working on specific aspects of biking - conditioning, muscle building, technique etc. If you have a good instructor, it can be a lot of fun. I was doing up to 4 spinning classes a week last winter trying to reach a personal goal for my 50th birthday (which was achieved).

Good luck!

SirScott

Uhm, I'm failing to see the Beer day. What gives?

daytonian

lol

baiskeli

Every day is beer day so there is no point in listing the obvious

baiskeli

Thanks, you are right, I should probably reduce the gym to twice a week and add one more hour on the trainer during the week. Cold has the same effect on me, I just want to eat like a pig, the fattier the better.

baiskeli

Thanks for the advice. I will eliminate one gym day and add a day of an hour on the trainer.

You did 4 spinning classes per week

If you don't mind me asking, what was the personal goal?

SesameCrunch

The 4 classes per week was for a 3 month period. It wasn't bad 'cause I was highly motivated. My goal was to get to the same size pants I wore in college. I didn't have a long ways to go, but the last few pounds are always the toughest to get rid of. But, I got there and all the training set me up well for riding outdoors this Spring. I still do one spinning class a week to complement my biking. I work on specific aspects that I feel need improvement. This regimen works for me anyway.