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HOW TO: Make The Most of Winter Training

December 11, 2017 |

As the temperatures plummet and daylight hours become scarce, it may be time to get going with indoor training sessions. Here are our tips on how to make the most of and enjoy (at least a little more)  every session, so you can be flying come spring time.

1. DON’T START TRAINING WITHOUT A PLAN
Start by defining your perceived strengths and weaknesses. For example, do you need to work on your sustainable or Threshold Power? Perhaps your VO2 power has suffered recently? Or maybe increasing your pedal speed at a certain power is a goal? Starting with a defined fitness goal will help you hone your training.

Once defined, a well thought-out indoor training can help you address specific elements of training and most importantly, will help you get through the somewhat arduous task of riding indoors (there is no quicker way to mentally burn out on indoor training then when you’re simply noodling along at an arbitrary intensity for a random duration).

HOW TO BUILD A WORKOUT:

  1. Start by identifying your fitness goal (you can do this on Stages Link with our Training Plan Generator).
  2. Then set a goal duration for the entire ride. This will help you mentally prepare for the length of the ride.
  3. Create a sets of intervals with power targets within the total ride duration. This will help time pass quicker, and keep you engaged in the process, not to mention maximize your potential for improvement.

Example Workout: VO2 Training
This is a 60-minute workout with 2 sets of 3 repetitions of 4 minutes of VO2 intervals with 4 minutes of recovery between each and 10 minutes of recovery between each set. The workout looked like this

Warm Up

SET 1:

  • 4 Minutes VO2
  • 4 Minutes Rest
  • 4 Minutes VO2
  • 4 Minutes Rest
  • 4 Minutes VO2

Recover 10 Minutes

SET 2:

  • 4 Minutes VO2
  • 4 Minutes Rest
  • 4 Minutes VO2
  • 4 Minutes Rest
  • 4 Minutes VO2

Cool Down

I performed this workout and recorded the file using my Stages Dash. Using Stages Link you can see that the green line is power as recorded every one second. The shaded areas are where, based on the workout description, where my power should be during each interval.

You can see that although the power strayed during the warmup and recovery periods, the harder, work periods were right in line with the prescribed intensity.

If you’re looking for a good training plan, consider using the Stages Link Training Plan Generator. After answering a few basic questions about your goals, time available to train, and a self-assessment, the algorithm in Stages Link will create a unique training plan to fit your needs. Goals can range from trying to lose weight, to performance based (like training for a gran fondo or race).

Stages Dash and Stages Link are designed to take the guess work out of how to use a power meter to follow a training plan, without the financial and time commitments of a full-time personal coach.

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