Winter Training for Maintenance
#1
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Winter Training for Maintenance
I'm mostly a warmer weather cyclist. With winter approaching, I plan on spending more time on my trainer as I usually do. I retired this past spring, had more time to ride and had one of my best years of cycling which got me into pretty good shape. I don't want to lose all of that fitness over the winter, but nor do I expect to maintain all of it by just riding the trainer, especially since I hate every minute of sitting on a stationary bicycle.
Previous winters, I typically spent 30 to 45 minutes every other day to maintain some fitness. Of course, it depends on intensity too, but mostly I was somewhere around 80% effort of most road rides (I don't do lactate threshold stuff). That was sufficient to get me out for some easy spring rides, but I could tell that I had a little ways to go to get in the kind of shape I expect of myself. I'll probably do the same this winter even though I'll be a little dissapointed in how much fitness I lost compared to where I'm at now.
So, how much winter training do you do? How often, how much, how intense? Any tips/techniques for maintaining in-season fitness?
Previous winters, I typically spent 30 to 45 minutes every other day to maintain some fitness. Of course, it depends on intensity too, but mostly I was somewhere around 80% effort of most road rides (I don't do lactate threshold stuff). That was sufficient to get me out for some easy spring rides, but I could tell that I had a little ways to go to get in the kind of shape I expect of myself. I'll probably do the same this winter even though I'll be a little dissapointed in how much fitness I lost compared to where I'm at now.
So, how much winter training do you do? How often, how much, how intense? Any tips/techniques for maintaining in-season fitness?
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i do zwift (mainly) on a smart trainer 5-6 days per week. zwift makes it much easier, ie: less boring. give RGT a try too, you can ride for free, been doing it for qhite some time now. i'll probably become a real paying customer becasue i am getting pretty tired of all the problems that zwift has, which in my opinion they have no excuse considering the customer base they have.
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From the beginning of April to the end of November I ride outside and average 100 miles per week. The last two winters I've used Zwift and it helped a lot in maintaining fitness over the winter. I also used Rouvy last year but switched to FulGaz a few months ago. Used to ride a stationary bike at the gym during the winter but that just made me hate life . The apps with the smart trainer have made indoor riding more engaging. My winter miles will vary between 75 and 100. I'll most likely try one of the multi-week training programs during January and February.
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If you are only riding 30-45 minutes on the trainer, then why would you only ride at 80% of your outdoor effort? Especially if your goal is to maintain fitness. If you get into structured training, you could make those 3-4 short indoor sessions per week really count.
I use Zwift and SYSTM for indoor winter training. Around 7-9 hours per week in total, but it varies. About 3 hours of that would be high intensity and the rest moderate. On a recovery week I might only do 2-3 hours of mostly low intensity spinning. I lose very little fitness over the winter with this regime. In fact I often get stronger as I ramp up the intensity and volume approaching Spring and my outdoor season.
I think what you are currently doing is pretty inefficient i.e. 30-45 minutes of moderate unfocused effort. Better than nothing, but you could use that time a LOT more effectively with the right program.
I use Zwift and SYSTM for indoor winter training. Around 7-9 hours per week in total, but it varies. About 3 hours of that would be high intensity and the rest moderate. On a recovery week I might only do 2-3 hours of mostly low intensity spinning. I lose very little fitness over the winter with this regime. In fact I often get stronger as I ramp up the intensity and volume approaching Spring and my outdoor season.
I think what you are currently doing is pretty inefficient i.e. 30-45 minutes of moderate unfocused effort. Better than nothing, but you could use that time a LOT more effectively with the right program.
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RGT is only a bit similar to zwift in that what you see on the screen is a virtual world. in my experience all their routes are based on real routes, most of zwift's are completely fictitious but that does not mean they are anything less than a great ride. and RGT's route selection is really quite slim, they really need to up their game in that area. Rouvy, like KenCT mentioned are rides that were recorded bu anotehr rider so you see a bit of a movie while riding. have not tried this just yet but will likely do so soon.
most of my rides are just rides, i do some workouts but don't strive to accomplish anything other than i usually do a Vo2Max on thrusdays and that is aobut it for structure, the rest is random bs here and there. i never train when i ride on the road. too much fun to concentrate on this watt and that rpm.
most of my rides are just rides, i do some workouts but don't strive to accomplish anything other than i usually do a Vo2Max on thrusdays and that is aobut it for structure, the rest is random bs here and there. i never train when i ride on the road. too much fun to concentrate on this watt and that rpm.
#7
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If you are only riding 30-45 minutes on the trainer, then why would you only ride at 80% of your outdoor effort? Especially if your goal is to maintain fitness. If you get into structured training, you could make those 3-4 short indoor sessions per week really count.
I use Zwift and SYSTM for indoor winter training. Around 7-9 hours per week in total, but it varies. About 3 hours of that would be high intensity and the rest moderate. On a recovery week I might only do 2-3 hours of mostly low intensity spinning. I lose very little fitness over the winter with this regime. In fact I often get stronger as I ramp up the intensity and volume approaching Spring and my outdoor season.
I think what you are currently doing is pretty inefficient i.e. 30-45 minutes of moderate unfocused effort. Better than nothing, but you could use that time a LOT more effectively with the right program.
I use Zwift and SYSTM for indoor winter training. Around 7-9 hours per week in total, but it varies. About 3 hours of that would be high intensity and the rest moderate. On a recovery week I might only do 2-3 hours of mostly low intensity spinning. I lose very little fitness over the winter with this regime. In fact I often get stronger as I ramp up the intensity and volume approaching Spring and my outdoor season.
I think what you are currently doing is pretty inefficient i.e. 30-45 minutes of moderate unfocused effort. Better than nothing, but you could use that time a LOT more effectively with the right program.
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1. Try Zwift for intensity. They have group rides and also races
2. If it is sunny, low wind, and 45F......get outside for a longer ride. It is rare to have a full week without such a day and some winters, we do not have much snow.
#9
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Doing intervals on the trainer somehow makes the time pass a bit faster. Mostly, I do other things aimed at maintaining my cycling fitness in the winter, and, in my case, slowing losses due to aging; mostly running and weight training. There’s a lot of literature out there on weight training as it relates to cycling. Adding to your exercIse repertoire and mixing up routines makes things less boring.
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You basically have two choices to maintain your cycling fitness during winter whilst not riding outdoors. 1) A high volume of long, low intensity trainer sessions (replicating your long outdoor rides) or 2) A low volume of higher intensity trainer sessions. Only the latter is really practical from both a time and sanity perspective. Combined with some simple off-bike strength training it can be very efficient and give surprisingly positive results. A good low volume structured
Your other alternative is to do what you did before and be a little disappointed.
#11
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Pretty much what you just posted, thanks. But I was also hoping to hear from some cyclists who have a winter fitness plan that doesn't involve interactive software.
Thanks to posts like yours and others, I'm convinced that I'm not using my stationary bike time efficiently. For now, I'll continue to ride outdoors when the weather accommodates and when it doesn't, I'll still do the "easier" stationary rides for now. As spring approaches, I step up the volume/intensity.
Thanks to posts like yours and others, I'm convinced that I'm not using my stationary bike time efficiently. For now, I'll continue to ride outdoors when the weather accommodates and when it doesn't, I'll still do the "easier" stationary rides for now. As spring approaches, I step up the volume/intensity.
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Pretty much what you just posted, thanks. But I was also hoping to hear from some cyclists who have a winter fitness plan that doesn't involve interactive software.
Thanks to posts like yours and others, I'm convinced that I'm not using my stationary bike time efficiently. For now, I'll continue to ride outdoors when the weather accommodates and when it doesn't, I'll still do the "easier" stationary rides for now. As spring approaches, I step up the volume/intensity.
Thanks to posts like yours and others, I'm convinced that I'm not using my stationary bike time efficiently. For now, I'll continue to ride outdoors when the weather accommodates and when it doesn't, I'll still do the "easier" stationary rides for now. As spring approaches, I step up the volume/intensity.
The easy 30-45 min stationary rides you are doing every other day are about as inefficient as you can get for maintaining your fitness. So you can only improve from there. The good news is that you don't need to spend more time on your indoor trainer. But you do need to spend it more wisely if you want to get results.
Last edited by PeteHski; 11-22-21 at 07:34 AM.
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January is usually the worst month to ride in New Jersey. Now thru Christmas, there are always a day or two per week with sun and low wind and often in the low 50's. Try to ride longer days when these opportunities arise.
I try to plan a 10-12 day trip to Florida and rack up the miles on a mini vacation. Just another idea.
Once Feb and March arrive, getting days in the 50's and even 60's happens more often. So, in short my strategy had always been to get from Christmas into February......with as little time on the trainer as possible. Zwift isn't bad even if I don't really like it, but it helps for sure
I try to plan a 10-12 day trip to Florida and rack up the miles on a mini vacation. Just another idea.
Once Feb and March arrive, getting days in the 50's and even 60's happens more often. So, in short my strategy had always been to get from Christmas into February......with as little time on the trainer as possible. Zwift isn't bad even if I don't really like it, but it helps for sure
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I'm mostly a warmer weather cyclist. With winter approaching, I plan on spending more time on my trainer as I usually do. I retired this past spring, had more time to ride and had one of my best years of cycling which got me into pretty good shape. I don't want to lose all of that fitness over the winter, but nor do I expect to maintain all of it by just riding the trainer, especially since I hate every minute of sitting on a stationary bicycle.
Previous winters, I typically spent 30 to 45 minutes every other day to maintain some fitness. Of course, it depends on intensity too, but mostly I was somewhere around 80% effort of most road rides (I don't do lactate threshold stuff). That was sufficient to get me out for some easy spring rides, but I could tell that I had a little ways to go to get in the kind of shape I expect of myself. I'll probably do the same this winter even though I'll be a little dissapointed in how much fitness I lost compared to where I'm at now.
So, how much winter training do you do? How often, how much, how intense? Any tips/techniques for maintaining in-season fitness?
Previous winters, I typically spent 30 to 45 minutes every other day to maintain some fitness. Of course, it depends on intensity too, but mostly I was somewhere around 80% effort of most road rides (I don't do lactate threshold stuff). That was sufficient to get me out for some easy spring rides, but I could tell that I had a little ways to go to get in the kind of shape I expect of myself. I'll probably do the same this winter even though I'll be a little dissapointed in how much fitness I lost compared to where I'm at now.
So, how much winter training do you do? How often, how much, how intense? Any tips/techniques for maintaining in-season fitness?
So, as far at tips, I'd say get on Zwift or something similar, because it keeps the boredom at bay. Racing on Zwift can be fun, and you can use their structured training workouts, or others, to work on areas where your fitness might be lacking - mine is climbing, for example.
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