3 indoor training workouts for Winter

Let’s face winter in Sundsvall is not so far away and indoor training workouts is a lot more convenient to build your fitness for the coming season, and more effective than riding outdoors.  As a coach I work a lot with athletes who spend time on the indoor trainer in the Swedish winter, not just because of the colder conditions but also to maximize their time and effectiveness of the winter months.

indoor training workouts

 

3 indoor training workouts – Below is 3 quality workouts you should incorporate into your

training in the winter months. Please note these are individual sessions we use throughout the winter months and are adapted and developed for/during their training phase.. If you’re spending 3-4 times a week on the trainer, then two of these workouts per week would be a good starting point for most people, with the other rides focused either recovery or easy distance miles, or split with cross country skiing or light running.

indoor training workouts – Some of these workouts we can use outside during the warmer months dependent on their goals for the season and phase of training they are in.

Indoor training workouts #1 Strength

  • 10 minutes warm up @ easy talking speed or Zone 2
  • 3x 30sec Fast Pedalling (low resistance, fast as you can pedal without bouncing in the saddle)
  • 1 minutes easy pedaling @ zone 1 between each effort
  • 6x3mins @ 50-60rpm @ a controlled but intense intensity , focusing on the pedal stroke and keeping the knees aligned. a 53×12-15 works well for most people
  • 1.5 minutes easy pedaling @ zone 1 between each effort
  • 10 minute easy pedaling
  • 10-20mins @ 90-95% of your threshold and 90+rpm or an intensity that you are struggling to talk, but can have a brief conversation.
  • 5-10 minutes easy pedaling @ zone 1 warm down or very light pedaling

 

Indoor training workouts #2 Explosive Strength

  • 10 minutes warm up @ easy talking speed or Zone 2
  • 3x 30sec Fast Pedaling (low resistance, fast as you can pedal without bouncing in the saddle) with 1min easy pedaling between (zone 1-2)
  • 6x 20sec seated accelerations, starting at 5-10km/hr and pushing the gearing that you can roll over to 90+rpm in the 20secs..
  • 1.5 minutes easy pedaling @ zone 1 between each effort
  • 5-10 minutes easy pedaling @ zone 1 warm down or very light pedaling

As the athletes fitness improves I usually add in a 10-20min threshold effort @ 90-95% of their threshold or an intensity that you are struggling to talk, but can have a brief conversation.

 

Indoor training workouts #3 High cadence drill

After your warm up shift to a low (easy) gear and gradually increase your cadence until you start to loose control and begin to bounce on the saddle.

Each effort should last around 30 seconds to begin with, with every week gradually increasing the cadence or time of the workout.. This drill is best done with a cadence meter so you can monitor the cadence across the weeks.. The goal of the workout is to increase your highest optimal cadence and learn to transition through the bottom of the pedaling stroke. The goal during this session, is leg speed rather than power. Between each high cadence effort give yourself around 1-1.5mins of recovery time between with easy pedaling.