As a cyclist we don’t want to gain weight, but we do want to gain strength and muscles. During the wintertraining it is important to level up that strength and your speed level. My way of doing that is on my indoor trainer. In the video below i’m going to show you how I do my power training. I did a test with a fysio to determine my watt levels, but the most important que for a non competitive rider is to listen to your body. If needed start a bit lower and build your lever up during the year.
In the video you will see the following:
- Warming up
10 min easy spin
- Intense part = Power part
No hands, because you get strength out of you back muscles in to your legs.
- Easy part inbetween
4min easy spin
- Cool down
10min easy spin
I start this training in the beginning of the season, with 7 hard parts and build it up during the season.