Training this winter

Also, something I think I need to improve is my ability to take then wind at the front when my legs are tired.
I can keep up in the group at a fast pace for a long time, but as soon as it's my turn on the front half a lap and I'm dead. A slight increase in pace and I'm practically finished.
Is this something I need to work on, or is it just something that will come with better fitness?

i have the same problem as you W re: legs after my turn at the front and increase in pace

Finally got out on a decent length ride, training is picking up again after being ill for a month and having to compete with conditions like this, http://www.youtube.com/watch?v=H8qgjyqibwY
, the month before! . can't wait til i'm back in London and on the track.

when does "Training this winter" cease to be appropriate....
excited

Clocks have gone forward now, so winter* training is officially over.

*just make sure your winter cycling kit is still to hand until the end of April though

Still winter out there today.

Of course if you race indoors then winter is racing season and summer is preparation. Doing all your road rides in lovely sunny long days...(or at least temps above 15)

No winter training for me bar two excrutiaingly painful Sunday morning rides in the New Year.
My back does seem to be getting better now though so I hope there is light at the end of the tunnel. God knows how fit I am at the moment though. Hard to tell with just commuting

Like Guy, I'm going for mechanical doping this year.

Been reading through this thread and it's such a great resource for people (like me) who are considering training through the winter for the first time, so thanks.

It seems the case that rollers are for stamina/cardio, whilst a turbo trainer is more for building muscles.
If you played around with chainrings and cogs to get a high gear inch, would it be possible to work leg muscles more whilst on rollers?

If you want to work on force production ('leg muscles'), a turbo with a geared bike gives you the most options, though you'd usually be best off nipping outside, whatever the weather, finding a quiet street, and doing some neuromuscular work (seated big geared surges, etc.).

I've got rollers with a magnetic resistance unit, and I can do 10/20/30 minute intervals which hurt my legs. I spent a lot of time using 81", and that's enough to build muscular endurance. But if you want to add muscle mass to your legs, you're going to need to eat more and do some weights; and be sure that you really do want to add lean mass to your body.

...and be sure that you really do want to add lean mass to your body.

What's with the emphasis? Is there a chance the effects could be irreversible (kind of like the hulk), or it just takes cock tone of effort and will power?
Currently I'm putting on 1kg a month which is satisfying to see some progress, hopefully this'll get bigger with a regime (non fascist preferable).
Cheers for the advice like.

I mean is putting on lean muscle mass appropriate? Do you have a specific cycling related goal, and how will being heavier help?

Pros:

• standing starts
  
• maximum short term speed, possibly
  
• maximal seated acceleration, possibly
  
  

Cons:

• extra weight slows acceleration, possibly (particularly repeated accelerations)
  
• extra weight slows climbing
  
• increased frontal area increases drag
  
• more calories needed during endurance rides (road based)
  
  

If you're targeting match sprint / team sprint / kilo, then go for it (as long as you're doing even more work on leg speed / technique / stablising core work). If not, it's probably a waste of time, unless vanity outweighs the desire for cycling prowess.

Ah, I see what you mean, it's not as simplistic as I thought. I'd always equated having bulging muscles to having no cons.

My aim is just to get noticeable better at track riding for next year. Improving with fitness and strength in equal measures, if that's possible.
One thing that I've found most enjoyable with the track is not necessarily going fast or winning, but working as a team in a pursuit.
Working as a smooth unit really is satisfying. It's a shame that this aspect of training of technique can't be practiced in the off season.

Well, for pursuit stuff, rollers in the off season will give you loads of options for V02Max, plus working on smooth pedalling at pursuit cadences (~110+rpm).

I reckon you'd get greater gains from replacing weights time with stretching time, unless you're already very comfortable in an aero (drops or tribars) position, and don't feel like power output suffers too much in those extremes.

If you've got PowerPoint, or something that can read .ppt documents, then you might be interested in this.

…and this pdf.

Bloody ell, that's definitively detailed enough for me. All the information is much appreciated! Makes one feel confident about being correctly prepared for training.
Also spinning on rollers seems more bearable than lifting heavy weights :)

…and this pdf.

Good link!

Ongoing disclaimer: I'm not a trained cycling coach, just an enthusiastic amateur. You can get the official stuff from the likes of babydinotrackboy, RPM, JC, etc, though you may have to pay :)

Its summer.

Why is this thread still active?

There's quite a few people behind the times, you know, into 1" headsets and 531 tubing. It wouldn't surprise me if they were operating in winter 1982.

It's winter in the Southern Hemisphere though

It's always winter in Hippys dark dark heart

Any hints and tips on how to do a ramp test? I have read this http://wattbike.com/uk/guide/cycling_tests/ramp_tests/british_cycling so was going to follow it fairly closely, three minute power test, then increasing resistance (geared bike) until I run out of puff.

I've been doing 10/20's and hopefully move to 10/10 and 20/10 in the new year.
The difference has been massive. Also lots of mountain biking should be flying when summer finally turns up