Turbo training sessions can provide riders with a quick and effective way to train. The lack of freewheeling means that every pedal stroke counts, there are no junctions, roundabouts or traffic to distract you from your intervals, and it doesn't ever rain indoors.

Before you get started…

Structured training (in which you work at specific intensities for specific durations) is the most effective and time efficient way to increase your fitness. Keeping a handle on the duration of your efforts is quite straightforward - any form of timer counting the minutes and seconds will do the job. Measuring the intensity, just how much effort you’re expending, is a little more complicated - and there’s a few different options.

The most basic (but most self-descriptive) is the concept of Rate of Perceived Exertion (RPE), often measured on the Borg scale of one to 10. Number one is an incredibly easy effort, three is moderate, four is ‘sort of hard’ and 10 is maximal, all-out, nothing-left-in-the-tank, nose-to-the-stem hard. 

RPE can be useful, but measuring your heart rate or actual power output provides a more objective and clearly-defined guide to the level of efforts required in a session. However, before you can get started with that, you’ll first need to establish what heart rate and power numbers correlate to each level of effort for you - not everyone’s feels the same effort for the same heart rate, and there is huge variance in the power numbers that different people can sustain.

If you don’t already know your maximum or threshold heart rate - or your Functional Threshold Power (the maximum amount of power you can theoretically sustain for an hour), then do pop over to our guide cycling training zones which explains exactly the testing protocol for finding those numbers. 

The best indoor cycling workouts for beginners

There are so many different things you can do on an indoor bike trainer that finding the session that best fits in with your needs and goals is important. Here's a run-down of a few of the different sessions you can do. Remember, these are suggestions and may not suit everyone perfectly.

Tailor them to suit your level of fitness. As you become used to the sessions and begin to see fitness gains, gradually increase the number of sets, and the duration of efforts for each session.

And remember: begin any cycling workout with a 10-15 minute progressive effort with a few minutes' easy spinning. Also remember after finishing your cycling workout to spin your legs out for a good 10 minutes to make sure the muscles flushed out; this should reduce the effect of DOMS (delayed onset muscle soreness) the next day.

1. Pyramid intervals indoor cycling workout

Total time: 8min (one set)

These are 100 per cent all-out efforts followed by really steady recovery and are great to add on to the end of a session. This session, despite being short, will hurt and isn't for the faint-hearted. Give yourself at least 5min recovery between sets if you want to do more than one set.

2. Sprint indoor cycling workout

Total time: 35min (one set)

These are great to add on to the end of a session or as a full session as a race approaches. This session helps improve your ‘jump' - helping you get your final sprint going or getting away in a break. The long recovery ensures the energy system used is fully recovered for the next full-on sprint effort, so choose a low gear and spin your legs. 

• 15sec max sprint
• 2min 45 sec spin
• Repeat 10 times per set with 5min full recovery between sets

3. Ride replacement indoor cycling workout

Total time: 2hrs 30min

Intensity should increase slightly as the efforts shorten. This can be achieved by maintaining a set cadence and then increasing resistance or using a higher gear as needed. After each effort, give yourself 5min recovery (steady spinning) in a low gear. You can shorten or lengthen efforts as suits you, or reduce percentage of MHR as needed. For this session, a quick leg-spin of 5min is all that's needed as a warm up, as it's long and the first effort isn't too hard.

4. Threshold efforts indoor cycling workout

Total time: 57min

This cycling workout will make your legs ache, so ensure you have a solid warm up and cool-down. Choose a gear big enough to push, but one you are able to keep on top of and not labour, keeping a cadence of around 90-100rpm. During the recovery sections, spin your legs out in a lower gear.

5. MAP efforts indoor cycling workout

Total time: 1hr 5 mins

This MAP (Maximal Aerobic Power) efforts cycling workout stresses the aerobic system and is useful for boosting your speed on steep climbs.

MAP is defined as the maximal power efforts we can sustain predominantly aerobically. Working at this intensity not only improves your aerobic capacity, it also helps your ability to produce large amounts of power for intervals of between four to six minutes. 

6. Rev outs indoor cycling workout

Total time: 1hr

This cycling workout targets pedalling efficiency with six 15-second efforts, where the goal is to spin your legs as fast as possible in each effort. The aim of this is to help reduce ‘muscle coactivation’, which makes it harder to spin quickly. 

Muscle coactivation occurs when you push down on the pedals with your quads, yet you experience resistance from the hamstring, mainly because the hamstrings are trying to help stabilize the knee. 

7. Sweetspot blocks indoor cycling workout

Total time: 

Sweetspot has often been referred to as ‘the best bang for your buck’ training. It enables you to accumulate the most training stress within the shortest time sustainably. With this sweetspot blocks cycling workout, you’re really making the most of the time you spend churning away inside.

Another benefit of working at this intensity is that it is heavily reliant on fuelling with carbohydrates for a long period of time, so it can assist in improving our capacity to break down and utilise carbohydrates at a higher rate. 

8. Glycolytic Capacity Efforts indoor cycling workout

Total time:

Efforts such as those in this Glycolytic Capacity Efforts cycling workout are referred to as glycolytic efforts because of the way in which we produce power at these intensities. This happens when we break down glucose into lactate without using oxygen (anaerobically) and, although it doesn’t produce as much ATP (Adenosine Triphosphate, which our body uses as energy for every action), it produces it far more quickly than breaking down fats or carbohydrates aerobically.  

9. Pick ‘n’ Mix indoor cycling workout

Total time:

Looking for a mix of efforts to keep your training interesting? This Pick ‘n’ Mix cycling workout is designed to help with multiple fitness targets, such as repeated effort capacity, recovery at higher intensities and improving VO2max.  

Tips for effective indoor cycling workouts

Many riders have a love/hate relationship with turbos. Some use them only when they absolutely have to, while others use them all year round. However you feel about yours, you can't deny the performance improvements they offer - if used effectively.

The reason many dislike the indoor trainer is because sessions are hard and relentless. Constant resistance on the back wheel means there is often no respite or room for a cheeky freewheeling rest. But, for the same reason, indoor cycling has a big impact on your riding, leading to large fitness improvements.

Here are some tips to help you enjoy and get the most out of indoor cycling workouts:

1. Indoor cycling workouts much be specific

One of the main benefits of indoor cycling is that every session can be tailored to meet your individual requirements. With the numerous technological improvements in measuring output, indoor cycling workouts can now be suited to any ability. 

Using power or heart rate to measure intensity is very useful for indoor sessions. Once you've found your maximum, working to a predetermined percentage of this maximum is an effective way to work specific metabolic systems, thus stimulating improvements. This also means sessions are conducted at the correct intensity for each individual.

Combining these pre-determined physiological thresholds with other output measures such as cadence or speed make workouts even more specific. Leg-speed, strength and other areas can be worked on, depending what needs improving.

The use of different measures also allows riders to focus on sessions, giving something to aim at and keep you going through harder efforts. Once maximum heart rate has been found and intensities have been calculated, stick with them. If you push too hard, you'll suffer and ‘blow' before the end; too easy and you won't reap the rewards.

2. Vary your indoor cycling workouts

The different options on an indoor trainer are endless. You can put a film or a stage of the Tour de France and ride like you're out on a Sunday group ride, or focus on a specific weakness. Then again, you might just want to bash out a 30-minute cycling workout to wind down from work. There's also a plethora of indoor training apps for cycling now to enhance your indoor experience.

Every time you climb aboard your bike indoors, there's a different session to be done. Variety relieves the monotony and boredom many associate with indoor cycling. New and adapted sessions keep your mind fresh and focused.

On the other hand, some riders like to do basically the same session each time, only lengthening efforts or shortening recovery periods slightly to gradually progress. Seeing or feeling improvements through the season is motivation enough for these creatures of habit. Again, it comes down to making training specific to your needs; you alone know what really motivates you.

3. Keep cool and hydrated during indoor cycling workouts

When you're training indoors, you don't get the benefit of the cool air rushing past your face. As a result, indoor cycling can become a hot and sweaty businesses.

Always aim to have a fan in the room (ideally pointed at you) during your sessions. Overheating can cause your heart rate to rise higher than it would naturally for the effort you're putting in - so being too hot can be confusing if you train with heart rate, and can cause fatigue to set in quickly.

You will sweat, so have water close by so you can keep hydrated.

Also, one of the most common indoor training mistakes is not protecting your bike from sweat. Place a towel over your handlebars to protect the headset from corrosion (gross, but true).

4. Longer indoor cycling workouts during the winter

Traditionally, winter is when cyclists get in their base miles, ready for the season ahead. This means lots of long, low-intensity riding. No one is able to tolerate sitting for over two hours on the turbo with no structure, no matter how much they love it.

This is where longer intervals come into play. These are done at a relatively high endurance intensity, known as ‘tempo', which is roughly 70-80 per cent of your maximum heart rate. This intensity is hard but can be maintained and causes deep breathing. The longest effort recommended at this intensity is around an hour.

Another indoor training option to consider is bike rollers. These are another great type of trainer, owing to the light resistance and the fact that a reasonable level of concentration is needed to balance and stay on. Hence, riding on rollers is more similar to being out on the road than an indoor bike trainer, and a lot more interesting.

While doing these longer sessions, try watching a bike race to keep you motivated and focused on the riding. But remember to also have a heart rate or power measurement to keep focused on maintaining the desired intensity.

These sessions are really great at improving aerobic endurance and are a great replacement for not being able to go out for your scheduled ride.

5. HIIT indoor cycling workouts during spring

Usually, top-end high-intensity sessions are left until spring - once the winter base has been put down. Many cyclists have the old-school mentality, regarding winter as just for getting in long, slow miles to improve endurance. However, recent research has shown that similar endurance improvements come from short, sharp interval sessions too.

These shorter sessions have the added benefits of being quick to do, as well as improving other metabolic systems, alongside endurance. They are also less boring. High Intensity Interval Training (HIIT) cycling workouts should not replace all your long-ride-mimicking indoor cycling sessions or long rides, but used to relieve the boredom and monotony of repeating the same session over and over. That said, nothing beats getting in the miles out on the road - a tried and tested way to succeed in cycling.

HIIT sessions usually include maximum sprint efforts of around 30 seconds in length, with around double the duration of the effort as recovery spinning.

6. Threshold focused indoor cycling workouts during spring

Similar to the high-intensity intervals, these threshold sessions are traditionally done during spring. But, again, there's no harm throwing in a couple every now and again during the winter, to keep a bit of variety in training.

Improving lactate threshold is particularly important for racing. Efforts within these cycling workouts can vary in length and slightly in intensity; for example, an intensity of 90-95 per cent of maximum heart rate could be held for three minutes, but for a 10-20-minute effort, 80-85 per cent is more realistic. Improving lactate threshold is good for climbing and for time triallists.

The summer bike’s tucked up in hibernation. The winter hack’s been dragged out and the rattling mudguards have been fixed.

It’s dark early – and it’s going to get cold soon. Welcome to winter riding.

It has its moments but mainly winter riding is sloooow. Why is that? We decide to look at a few of the common moans and summon the science.

>>> Keep riding with our top winter training tips

Moan: I’m slower because I’m on a heavy bike. It’s made of steel. It must be well over 10kg. Of course it’ll slow me down.

Truth: Not as much as you think, unless you only ever ride up steep hills. The British Medical Journal published a brilliant real world experiment by a consultant anaesthetist, who rode a total of 800 miles on two bikes during a regular 27 mile commute.

One was heavy (13.5 kg) and one light-ish (9.5 kg). Over almost 60 journeys, each around an hour and three quarters, divided half and half between bikes, his lighter bike was quicker – by a whole 32 seconds. His fastest single ride was . . . wait for it . . . on his heavy bike.

Moan: Cold muscles don’t work as well. That’s why we warm up before a race. Ergo, I’m slower in winter. Because it’s cold.

Truth: We’ll give you that one. A one per cent decline in muscle temperature may, according to physiologist Len Bownlie, result in a reduction of muscle force generation of up to ten per cent.

So if your legs are cold, 18mph is going to feel as hard as 20 mph. But, hey, they’ll soon warm up unless you’re riding in the Arctic, and think of the training benefit.

Moan: Cold air is like syrup. It’s harder to get through it, meaning it’s slower.

Truth: To an extent, that’s true. Cold air has more molecules – in other words, it’s denser. However, it’s got to be very cold to make a big difference.

Assuming the same air pressure, there’s a 10% difference between air density at 25C and minus 5C meaning drag is increased by 10%. Over a 40km TT, you’d be 1:23 slower at minus 5C than 25C for the same effort. But how often is it -5C in the UK?

Watch our guide to winter cycling clothing

Moan: The “boil-in-the-bag” effect of all that winter clothing slows me down.

Truth: Hard to be absolutely definitive on this one. Over-heating is a limiting factor on performance, but no-one said going up a climb in the Alps in August was a refreshingly cool experience.

However in summer, exposed skin helps the body’s natural cooling mechanism – sweating – to regulate temperature. That’s not as efficient a system in winter when little skin is exposed. But it’s probably more psychological than physiological.

Moan: I keep having to stop for a pee – I’m sure it’s because it’s cold.

Truth: We can see how that would play havoc with PBs. And it’s rock solid science. The cold does affect physiology and it changes the way the body processes liquid.

Read more about winter cycling

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Pro rider tips for winter cycling

Basically, more water gets into the bloodstream and the kidneys respond by filling the bladder – which needs emptying more often. Even though it feels all wrong to be drinking a cold drink when it's cold, you actually should.

Moan: My tyres definitely don’t roll as fast when it’s cold.

Truth: There’s something in this. Tyres roll faster when they’re more elastic and bounce back into shape quicker. They do this less when it’s cold.

It’s estimated that for every 6C drop in temperature the rolling resistance of a tyre will increase by (a coincidental) 6%. Converting this to lost speed is tricky, given the huge variation in tyre types and pressures. But do tyres roll slower in the cold?

Yes, they do.

>>> Click here for our winter tyres buyer's guide

So, not all the moans are justified. But some are, and even though they may not make much difference individually, their cumulative effect is to slow us down.

And there’s another thing – we just don’t feel fast in winter. Bulky clothing, heavy bikes and rubbish roads all take their toll on our riding psyche.

And that’s probably the biggest single reason we’re slow in winter.

Months of riding in wet conditions can do some serious damage to your bike. To help make riding throughout the winter more pleasurable, whether you’re lucky enough to have a dedicated winter steed or are going to soldier through on your one main machine, here are seven ways to protect your bike from the bad weather:

1. Clean it

Seeing as your bike is likely to be covered in muck after only a few miles in really bad conditions, it might seem a bit counter-intuitive to spend an hour or two making sure it's beautifully clean.

But making sure your bike is clean will not only make it easier to see any mechanical defects, but will also (hopefully) get you into a cleaning routine for the rest of the winter.

>>> Eight simple ways to make your bike faster for free

The best thing to do is to give your bike a quick wipe down after every ride; nothing too thorough, just taking five minutes to get rid of the worst of the mud.

Then every week or two take a little longer to give the drivetrain a proper clean. It might seem like a faff, especially after a long ride in the cold and rain, but if you can keep this going then you'll save a lot of money in the long term.

2. Service it

Once your bike is clean, it's time to give it a good check over to make sure everything is running smoothly. This is especially important if you're using a bike that's been tucked up in the garage since April.

This would mean inspecting the bearings, checking the chain and cassette for signs of wear, and doing the same for the brake and gear cables. Anything that doesn't look like it's up to the job should be replaced as soon as possible.

All of these tasks are easy enough to do at home, but if you're not feeling confident then there's always the local bike shop.

Once you're happy that everything is running smoothly, don't forget to lube the chain using a thicker lube than usual. This will last longer in rubbish conditions than lighter lubes, keeping your drivetrain running smoothly.

3. Fit mudguards

If you want to do a single thing to make your winter riding more pleasant for yourself (not to mention your bike and riding mates), then fit a pair of mudguards.

If you've got a dedicated winter bike then the likelihood it will probably have mudguard eyelets, allowing you to fit heavy duty mudguards that will offer good coverage, but if not then there are plenty of clip on mudguards out there. Just make sure you've got enough tyre clearance.

If you don't want to make enemies on the club run then it's also worth fitting a rear mudflap. This is easy to bodge together at home.

All you have to do is drill a hole in the bottom of your mudguard then attach an extra strip of material, essentially extending the mudguard downwards therefore stopping the rider behind you from getting covered in mud and whatever else might be on the roads.

4. Fit training wheels

If you've invested in an expensive pair of deep section wheels, winter definitely isn't the time to get your money's worth out of them.

Not only will they get extremely dirty, but the bearings are likely to wear out more quickly and if they've got a carbon braking surface then the might not stop as well in the wet.

If you haven't got any other cheaper wheels hanging around, then a good pair of training wheels is a worthwhile investment.

The most important thing to look for is a wheelset with a high spoke count to make sure they stand up to the battering of British roads, and maybe one with a wider rim, meaning you can get a greater volume of air inside your tyres.

5. Fit winter tyres

While cheaper wheels might be a good choice for winter, cheap tyres most definitely aren't. Riding in the cold and wet can be unpleasant at the best of times, but if you also have to spend 20 minutes at the side of the road fixing a puncture, then a ride can be properly ruined.

>>> Winter road bike tyres: a buyer’s guide

To avoid this, it's really worthwhile investing in a dedicated pair of winter tyres, which will offer extra layers of puncture protection.

For added comfort it's also worth going for wider tyres, either 25mm or 28mm, which can be run at a lower pressure in order to improve comfort and offer better grip in wet conditions.

6. Double wrap your handlebar tape

One final way to improve the comfort of your winter riding is to double wrap your bar tape. Although this is a tip usually reserved for the pros on the cobbles of Paris-Roubaix, anyone will notice the extra cushioning that it will offer on rough roads.

If you can, try and find a gel tape that will offer an extra layer of padding.

7. Get some good lights

An essential addition to any winter bike is a good pair of lights. Personally I like to keep two rear lights on my bike throughout the darker months: one main one, and another back up one just in case the other runs out of battery.

This is even the case when riding during the day, as you may well need a rear light even in the middle of the day during gloomy weather or when you'll be hard to spot against the low sun.

>>> Best front bike lights for under £100

As for the front light, this isn't quite as crucial to have attached at all times, but it's still not a bad thing to have on your bars once the days start getting darker around 3 o'clock.

And of course if you're using your bike to commute, then both front and rear lights are absolutely essential, and worth spending a bit of money on if you're riding beyond the glow of street lights.

Like most cyclists, every once in a while my brain becomes riddled with ideas of how to spend the next hour, day or even week on my bike.

Some of these ideas are a little less ridiculous than others and, much to my amazement, after a tad more than the recommended daily units of alcohol had been consumed I managed to make two other cyclists agree to have a go at one of them.

>>> Christmas eating: Festive food swaps (video)

Both Ben and Mark admitted that their training had been haphazard at best and that the thankless hours spent staring at the garage wall during turbo sessions wasn't really doing much for their motivation, or indeed their sanity.

>>> 13 ways to increase your average cycling speed

This lapse in sanity however, proved a blessing for me as I now had two riding companions with which to share the joy of attempting to beat our own personal distance records, on the day with the least available daylight hours: some serious winter cycling.

The saying goes that ‘misery loves company'. And it's true. When the going gets tough, camaraderie helps. And in the cold, dark depths of winter, it helps massively.

Whether it's the pressure of not letting someone down by exchanging an extra hour in the warmth and comfort of your bed for a freezing cold early morning ride, or the mutual encouragement when the energy levels drop and despair replaces delight, taking on a challenge however big or small, is that much better when it's taken on as a group.

>>> Ride and race smarter: improve skills to stay safe in the bunch

Shared achievements can create bonds that last a lifetime, and when it comes to the added complications and potential hazards of a long winter ride, a nod towards safety in numbers is certainly no bad thing.

Get your bike ready for some big winter rides

Planning something like this is only as complicated as you make it. For me, having only ever ridden 112 miles (180km) in one hit on a (warm, and very sunny) sportive a couple of years ago, the sheer scale of our challenge was somewhat daunting.

Both former elite cyclist Ben Price and prolific Ironman competitor Mark Harrod were targeting similar mileage. 178 miles (286km).

>>> Top tips to recharge your body and mind this winter

The distance from Mark's house in Stamford, Lincolnshire across to his restaurants and pubs spread from Northamptonshire, through Bedfordshire, Cambridgeshire and onto the Suffolk coast. I was starting to worry.

In the past, once the temperature had dropped into single figures, I'd limited my rides to no more than two hours, three at an absolute push.

Even if we could ride at our anticipated average of 19mph we were still looking at a potential minimum of nine hours in the saddle.

Did I say I was starting to worry? Sorry, I meant panic.

>>> Six moans and truths about winter cycling

After a hearty 6am breakfast, the three of us switched on our lights, saddled-up and set off. With the thermometer on Mark's garage wall reading -6˚c, we set off onto the cold, dark roads; our eyes wide, our helmet-mounted lights scanning the frozen road for ice.

>>> How to fuel for long distance rides

Within less than half an hour of riding we were greeted by the sight of photographer Jason frantically waving his arms in front of his car - parked sideways in someone's front garden.

The route we had chosen would have been great in the summer (when this ride was last undertaken) but with the sudden drop in temperature and the absence of gritting trucks from these remote, narrow back lanes, thick black ice had formed - in places reaching from gutter to gutter - a hazard of winter cycling that riders need to be aware of.

Our progress was slow at best, and by the time we arrived to a frosty picture postcard sunrise over Oundle, our average speed was well behind what we'd hoped for, having covered just 17 miles in 90 minutes.

As the sun slowly rose, so did our spirits. The ice and frost was fast turning into slush and any earlier nervousness was replaced with a sense of purpose as we tried to make up for lost time.

The pace increased with the three of us working together, taking turns on the front and riding the ‘through-and-off' system to perfection.

>>> Winter's here: flu fighting foods 

We were making good time, and apart from the discomfort caused by the constant cold spray from the rear wheel of the rider in front, it seemed as though conditions were set to improve.

Well I was almost right. 80 miles in and, as the temperature soared all the way up to 2˚c, down came the rain. I was already having difficulty matching Mark and Ben's pace and a few poor clothing choices meant that I was now drenched on the inside through sweat (wrong base layer choice), getting even more soaked by the rain (cheap, ancient rain jacket) and was struggling to maintain enough effort to generate sufficient body heat to stave off the shivers. It wasn't looking great.

>>> Cycling in the rain: how to survive it

Spurred on by the infectious enthusiasm and encouragement of my peers I made it to the lunch stop at Tuddenham Mill, some 108 miles since leaving Mark's house.

I was five miles short of my target but decided on staying healthy for Christmas after the early signs of hypothermia became apparent - and knowing deep down that I would serve only to slow the other guys down.

The chance to observe from the warmth of Jason's car proved utterly irresistible.

With 70 miles left to the finish at Dunwich, 25-year-old triathlete Abbie Thorrington joined the guys, her enthusiasm lifting their mood, her fresh legs the pace as they pedalled the final flat four hours, through the driving rain to the Suffolk coast.

A two-mile loop was added on (unintentionally, I should add...) so with Mark's Garmin read 180.07 miles, both his and Ben's personal one-day distance records had been broken. Beers and smiles all round, then.

>>> Winter road bike tyres 

So did I feel like a bit of a loser? Well initially, yes, if I'm totally honest. But this ride served as massive lesson.

Choosing the right kit, choosing the right people to ride with and choosing the right route are all key to making it more bearable. Incidentally, I only got the first of those three wrong, just in case you were wondering.

What I learned the most, though, was that it is possible to train outdoors whatever the weather and for as long as you like.

I'd just ridden for six and a half hours - more than twice as long as I'd ever done in the winter before - and while I'd reached my limit I'd at least been left with the reasons why.

If you're still scratching your head thinking of what to do this winter, or patting a belly that won't get smaller by itself, what are you waiting for?

Line up a challenge this winter, get some mates involved and set yourself up for a fitter and faster 2016.

What not to wear

Cycle-specific kit is cycle-specific for a reason — as Rob found out to his cost. Even in sub-zero conditions you will sweat. Keeping that sweat away from the skin to prevent overcooling is absolutely critical and that’s where clever fabrics come in.

Rob’s mistake was to think that his motorcycle balaclava, base layer and winter socks would be ideal for cycling. The truth is that the design brief would be very different with a manufacturer hardly expecting a motorcyclist to sweat profusely while sitting still during a long, freezing cold journey.

>>> 10 worst winter kit mistakes and how to avoid them

As such, the wicking properties differ massively meaning that Rob ended up with damp, freezing cold skin — far from ideal in the depths of a British winter. Being damp massively increases heat loss.

Dry skin is an absolute must if you’re to stave off the cold for any length of time and investing in decent base layers to wick sweat away and waterproof shells to fend off the rain is the only way to guarantee this. In short, choose kit that is designed for the job.

>>> Better than Castelli Gabba? Wet weather racing jackets on test

You’ll be surprised at the difference it makes regardless of how similar the garments appear at first glance.

The rules of winter riding - doctor's orders

We spoke to regular Ironman competitor, 27-year-old Dr Mark Garcia - a man who understands the needs of endurance athletes better than most.

As a Specialty Registrar working in the A&E department of a large city hospital, Mark's understanding of human physiology combined with his own knowledge of what's required to reach and maintain a good fitness base gives a balanced view from both a doctor and an athlete's perspective.

>>> Embarrassing cycling problems, and how to prevent them

"This is a subject that always seems to be raised as soon as the weather gets a bit uncomfortable." Says Mark with a smile.

"Perhaps some of your readers will hope I suggest that they stay indoors and work on their fat stores, but I'm afraid that's not going to be the case.

"Sure, in animal terms, as humans we are tropical. But we've proved that as a species we are able to adapt to weather extremes. We've built up both objective and subjective resistance to weather meaning we can cross the Sahara or reach the North Pole relatively risk-free.

>>> Detraining: The truth about losing fitness

"In the modern age anything is possible, so to me, the suggestion that we can't go out for a long base miles ride just because it's a bit chilly is ridiculous - we just need to understand what happens when we do."

Your breathing is laboured or you feel tightness in your chest

Totally normal at this time of year. Unless you've got a chest infection (in which case you should be resting up anyway) there's no need to be alarmed if your breathing feels restricted, it's just your body's way of dealing with the intake of cold air.

Known as a ‘bronchospasm', the muscles around the bronchial airways react to the cold air and spasm - giving that feeling of tightness - something that regularly happens in asthmatics.

Exercise-induced asthma is extremely common among biathletes and long-distance skiers due to the high intensity of the exercise and the low temperatures.

>>> Pro rider tips for winter cycling

If you feel your training is being held back, visit your GP - it could be that you simply need an inhaler to get you through the winter months.

When it's freezing you want to pee every five minutes

Don't get this confused with meaning that you're well hydrated, if anything, use it as a reminder to take on more fluids.

Known as ‘insensible or inappropriate fluid loss', regular pee stops are brought about the body's own pressure sensors reacting to the raised pressure the only way they know how - by urging the kidneys to bring the pressure down.

>>> 31 things you always wanted to know about cycling, but were afraid to ask

All the kidneys can do in this situation (incorrectly) is make you pee. So make sure you keep on top of your hydration.

Even low-intensity rides seem to take so much more effort in the winter

Vasoconstriction is the narrowing of the blood vessels as your body tries to reduce blood flow in a bid to keep your core temperature at the correct level.

The most noticeable effect of this will be cold hands and feet due to this lack of blood flow but it's worth knowing that while your heart rate might appear to be lower, your heart will be working very hard to pump the blood round your body due to this increased vascular resistance and the subsequent increase in blood pressure. The knock-on effect is fatigue.

>>> Watch – Training zones: what are they and why do they matter?

So it seems that wearing the right kit for the conditions can have benefits other than the more obvious, tangible ones - better blood flow through staying warm means not only will your muscles work better and be better equipped to deal with the build-up of lactic acid, but also you'll be able to utilise your glycogen stores more easily to cope with the energy demands.

Your ability to cope with or clear lactic acid seems impaired

Any negative change in fitness (perceived or otherwise) can be very demoralising. Winter is depressing enough for most of us who enjoy being outdoors so understanding that the problems caused by vasoconstriction extend to the muscles themselves should come as good news.

The reduced blood supply and consequent lack of oxygen will affect your performance. This shortfall in oxygen will also mean that your tolerance to lactic acid will be impaired while its build-up will occur much faster.

Not only that, its removal will take far longer due to the reduced blood flow and an inability to both oxygenate and flush out any toxins from the muscles.

>>> Can you be fat but fit?

The key here is to warm-up and keep warm. "How many times have you got kitted-up, got yourself warm and then had to hang around waiting for people to turn up or just stood around chatting?" Asks Mark.

"Get warm and stay warm - the effect of essentially being below a decent operating temperature really cannot be underestimated."

Playing it safe

While we want everyone to be able to enjoy cycling all year round, we're even keener to make sure you do it safely and have plenty of fun while you're at it.

Long rides should be a test of your own physical endurance and fitness - not a test of bravery or foolhardiness.

"You can train as hard and for as many hours as you like in the winter - so long as you get the basics right." Mark told CW.

Understanding that heat loss is your biggest enemy should help you to make the right clothing choices but there are other factors to consider.

Fuelling is more critical in the winter as the body can struggle to utilise its own resources efficiently so, as well as eating a decent breakfast, a good stock of gels and energy bars for food-on-the-move is absolutely essential.

>>> Top 10 turbo training mistakes

"If all you can think about is how cold you are, then it's time to stop somewhere to try and warm up. Don't try and ignore it or think that by carrying on you're being tough. You're not.

Shivering is your body's last ditch attempt at keeping your core warm by forcing muscles into action in a bid to generate a bit of heat.

"Once you're at this stage your mobilisation of energy stores is already ineffective, your concentration will be reduced along with nerve conduction (your dexterity and coordination at this point will be pretty poor), making you far more likely to have an accident.

>>> Winter bikes: do you really need one?

"It's also worth knowing that blood coagulation (the ability and speed of blood clotting) is also impaired by low body temperature so should the worst happen and one of your riding companions have an accident, wrapping them up in your clothes is more than just a friendly gesture - it could prove to be a lifesaver."

No cyclist should fear winter. After all, what’s a bit of cold and rain? However, if you fail to take the proper precautions, your wet-weather ride can easily turn into a living nightmare — and we’d forgive you for not wanting to get back out on the roads until spring.

So that’s why we’ve called upon some of the biggest names within professional cycling, past and present, to impart their words of winter wisdom.

Whether you want advice on building winter miles, maintaining motivation, or what to wear, it’s all here and more.

Dress for the weather

Kristian House, One Pro Cycling rider and 2009 British road race champion

“Motivation during winter isn’t the hard thing; it’s that first step out into the cold and into the rain. When it is bouncing down with rain, it takes that bit more willpower to just step out and do it.

>>> 15 reasons why cycling in the winter is great

"Ironically it’s easier to go for an eight-hour bike ride in the rain than an hour and a half or two-hour ride. In eight hours, you’re going out and you’re going to accomplish something; it’s a long ride and you’re going to be out there all day. A two-hour ride you can do on a turbo-trainer — it might be better that way.”

Dean Downing, TrainSharp coach and former pro

“If you’re looking at road racing in 2016, your winter mileage has to be progressive: don’t do too much too soon. Build it up slowly month by month. Also, in the first few weeks, don’t be scared of riding off road: I used to do a few hours on the mountain bike in Sherwood Pines, which is near where I live.

>>> Seven tips to get your bike ready for winter

"Even if you’d only do 40 kilometres in four hours or so, it’s still good training. Off-road training can be more fun when the weather is really bad. I used to do it three or four times a week sometimes.”

Invaluable skills

James McCallum, One Pro Cycling DS and former pro

“Clothing is so important in the winter: my motto is go out with it on, because you can always take it off. I always take a spare rain cape, gloves and hat when the weather is really bad. A snood around your neck is always useful: good for when leaving the house, good when you stop, good when you descend.”

Rob Partridge, Continental pro rider

“Until December, I’ll just be keeping rides fairly short. I will slowly up the duration through Christmas and into the new year; anything between 20-30hr from there, with an hour or two each week of gym work, running or swimming.

>>> Potholes: the scourge of cyclists returns for the winter

"My diet tends to go out of the window until December/January, but luckily I can shed the kilos fairly quickly once I’m back to doing long days in the saddle.

"I like to spend as much time as I can seeing friends family and my girlfriend during the off-season, making up for lost time when the racing begins and we’re away most weekends. This definitely helps me to switch off sometimes and talk about something other than cycling, power and bikes.”

Graeme Obree, former Hour Record holder

“Clothing is so important in winter. I don’t leave the house without a cape. The cape has to be waterproof and for the sake of an item the size of a fist, it’s worth putting in your back pocket. Even a festival poncho will do the job.When you’re fixing a mechanical, putting a cape on keeps away the threat of freezing.

"You have to approach winter riding in the countryside, where you can be several miles from any sort of settlement, in survival mode. I also wear a helmet cover because there’s a fine line between a cold head and a warm head; hypothermia can set in.

>>> Graeme Obree: why we need to talk about depression in sport

"I find that cycling insoles are too thick so I buy different, thinner insoles to go with my thicker socks and that keeps the blood from being restricted. Windproof trousers are also what I’d recommend for standing around when fixing a mechanical.”

Steve Lampier, Raleigh-GAC rider

“I’ll try and put an endurance block in before Christmas, in good weather, so I can back off slightly over Christmas. I think some people try and hit Christmas too hard; with the social aspect of that time of year, it’s too much. You will make yourself ill.

"I stick to eating sports bars, and I always take an emergency gel with me. I’ve gone back to eating bananas again — it’s good to have real food when you’re riding.

>>> Winter road bike tyres: a buyer’s guide

"Keep yourself topped up; I’ve made the mistake of trying to lose weight while riding. It doesn’t work like that. You’ve got to fuel your fire. It’s the cakes and scones you may be tempted to eat at the cafe that you need to avoid.”

Matt Bottrill, coach and former national TT champion

“My top tip is to log everything you do in training because that’s how you will learn to become a better rider. You will make mistakes, but it’s how you learn from them that will make you improve. It’s the riders that keep making the same ones that will go backwards. So don’t be one of them — always focus on trying to improve.

>>> Winter bikes: do you really need one?

"Try and keep a balanced diet over the winter, and add lots of variety. Always try and have 30g of protein within the first 10 minutes after training and 1g of carbs per kilogram of body weight within the first two hours of finishing your ride.

"The key to staying healthy through the winter is keeping a steady glycaemic index throughout the day and always forward-plan for the next ride. And my top tip is carry some antibacterial gel, especially if you use a lot of public transport for your daily commute — you will be less prone to illness this way.”

Conquer a long TT

Shanaze Reade, GB track sprinter and five-time world champion

“Mental preparation is key. Ultimately, your hard work is done in training, so I go through the plan of the day over and over until I get into autopilot zone. Then, prior to any racing, it’s all about having a happy, content life to keep me focused.

"Always carry a pump and inner tube when you go out riding. Also, I recently got a Garmin from Madison and it’s my favourite thing to take with me. I can’t go anywhere without it now. It’s good to have if you need to get home quickly or you get lost!”

Eight types of cyclists you see on every winter ride

It's a tough time of year, but these eight types of winter cyclists are always out on the roads

Brian Stephens, British Cycling Olympic Development Programme coach

“The big question is when do you bail on going out when the weather is too bad? I’d say one bad day you can bail, but if it’s going to keep raining for a week, you should probably go.

"You can probably make the training more intense and not as long; the last thing you want to do is get sick, and if you’re starting to do big, long rides in bad weather there’s a big chance you are going to make yourself ill.

>>> 10 worst winter kit mistakes and how to avoid them

"Try and work intense structure, shorter sessions into bad weather days and then make the best of good weather days when you can get out and do longer stuff. ”

Dan Patten, Team Wiggins rider

“I’ve always done a lot of core and strength-and-conditioning work. Winter is always a good time to get that done. I don’t use any big machinery; I’ll do it at home using smaller equipment! Plenty of stretching helps, too"

Tom Moses, JLT-Condor rider

“If it’s really cold outside, I tend to go on the rollers for a few minutes before heading out, as that

way I’ll be warmed up when I start riding on the roads.

"I live at the top of a hill in Keighley, Yorkshire, so I normally start my rides going downhill; there’s little chance of warming up quickly if I were to go straight out on the bike. Also, if you think roads may be icy outside, stick to main roads, as they’re less likely to be slippery than the quieter, country lanes.

>>> Six moans and truths about winter cycling

“Lots of people talk about taking extra jackets with them if it’s cold — but not many seem to mention your bottom half. I always take a pair of knee or leg-warmers out with me just in case, and if it’s really cold when I’m about to head out, I’ll wear them below my bibtights.”

Keep your feet dry this winte

Helen Scott, Commonwealth and world para-cycling tandem champ

“A warm drink is wise if you’re heading out on a cold ride. Sometimes I boil my kettle, let it cool for a bit and then make my squash up like that. That way, your drink won’t freeze. Eating-wise, I’d try to eat something every hour, if your ride is two hours or more. A gel, banana or flapjack are all good choices.

>>> Winter: Are you ready for it?

"Winter riding is always a bit demoralising, so I’m always thinking about the delicious lunch I’m going to have when I get back. I always try to keep some tins of my favourite Heinz tomato soup in stock so I know that they will warm me up when I get home.”

Hannah Payton, Team Kenesis and GB cyclocross rider

“Good clothing is so important — make sure what you’re wearing is suitable. I use a lot of Gore products; their winter jacket is the best I’ve ever used. Being warm and comfortable makes a big difference.

"I eat a lot of Clif Bars during rides, too: they’re only 300 calories, they come in different flavours and they’re made from natural ingredients. Most importantly, they’re easy to eat, so my body doesn’t waste too much energy on digesting them.”

Graham Briggs, JLT-Condor rider

“I race cyclo-cross to prolong my season and to use my Tour of Britain form. I use it to learn bike skills and because it’s fun to go out. I usually race and ride my ‘cross bike around autumn and Christmas.

>>> Top tips to recharge your body and mind this winter

“It can be boring just to do road rides. There are a few guys near where I live and we go on the ‘cross bikes or mountain bikes two or three times a week, hitting the off-road trails.

"A two-hour ‘cross workout is as good as a two-hour road ride. It keeps the mind fresh

and is different to a few hours on the turbo.”

Hayley Simmonds, women’s national time-trial champion

“Unless the weather is atrocious, such as ice on the road, then I’ll always choose to train outside over the turbo. But you can’t just say ‘Oh, it’s a bit cold’ as an excuse not to go out. If it’s frosty, I might put it back a few hours but the days are shorter so often the turbo is how to overcome frost.

>>> How Hayley Simmonds became Britain’s top time triallist

"I fell off in the ice a few days after Christmas in 2013 on a day when a lot of people around the country also seemed to come off. I was at my partner’s parents’ house in Salisbury and he said to follow him down this road. It was sunny and cold but the frost had disappeared. We went down a bank after 20 minutes and the sun had not warmed a stretch of frost, and I slid out on the corner.

>>> Hayley Simmonds: How losing 45kg helped her realise her time trial potential

"Five seconds later my partner did the same further down the road. He ripped his leggings and top but I only broke my shoe buckle. I learned the hard way not to risk ice.”

Keep your fingers toasty

Chris Walker, 1991 Milk Race winner and RST Team manager

“A lot of people put weight on during their time off, but I did weight training to keep the fitness there and not to pile on the pounds.

“I never did any heavy weights, but I’d work my legs, arms and core by doing three sets of 10, three days a week. I’d do dips and pull-ups as well. I taught the juniors to do it at RST because I’m a big believer in power-to-weight ratio.”

Winter is rapidly approaching in the northern hemisphere, and as the temperature drops so does the motivation to get out and ride your bike.

It can be hard to persuade yourself to leave a cosy, warm home and don multiple layers of clothing to brave the harsh winter conditions outside.

How you do motivate yourself to continue riding through the colder months? We asked Cycling Weekly readers how they keep their fitness levels up through the winter - or whether they simply stopped riding and just ate lots of cake instead.

Do you have some great advice on how to keep cycling fitness levels up over the winter months? Please share it in the comments section below.

>>> Winter cycling survival guide: 10 tips to keep you riding

I cycle 15 miles to work and back five days a week, in the winter I keep on it as long as it is still safe to do so. There is a greater feeling of achievement when you complete a week of riding in harsh winter weather, makes me feel like a proper Flandrian.

Roy Padojino

Sell your car and force yourself to keep on cycling.

Jason O’Brien

Have none of you guys ever heard of cyclo-cross? Man up, embrace the cold and find your nearest race! It's cheap, friendly, fun and will make you a much fitter, stronger cyclist and with better handling skills so stop complaining about the weather and go get muddy!

Pete Acorn

This will be my first winter as a cyclist. I plan to ride on road when the roads are clear down to freezing temps (pray for me) and on the trainer at home the rest of the time.

Deb Baker

>>> Detraining: The truth about losing fitness

Get muddy on the mountain bike or trail running. No brambles or nettles and less people and their crazy dogs on the single tracks. Otherwise, “sun's out – bike’s out” for my road bike.

Denver Anderson

MTBing works too, less cars (off road), you don't need cleats and more chilling, even if the real dudes are too cool for some road cyclists to feel comfortable with. Just leave those skin tight bib shorts under wraps!

David Moran

Keep riding unless roads too dangerous with ice, no such thing as bad weather, just wrong clothes and poor attitude. If it is too dangerous TT bike on turbo trainer in summerhouse with some tunes on iPod.

Neil Smith

Usually stop riding and eat the same amount as though I were still riding. Put on a couple of stone. Battle to lose it when weather gets better. This year in hoping to get a turbo for Christmas and will use that instead.

Cearon O’Flynn

We used to fit the saddlebag, put in heavy tools, mudguards, Dynamo and wear more clothes out at night. No such thing as static indoor trainers, other than rollers, in 1960. Continued to cycle to school, work and shops as usual, of course, plus Sunday club run of 80 miles.

David Chadderton

Someone was kind enough to build a massive velodrome in Derby about a mile from where I work so I can use it whatever the weather. I had to buy a track bike obviously!

James Franco

Keep riding regardless. Hybrid + mudguards = winter bike.

Richard Clinker

Spinning class at the gym.

Michele Simpson

Watch: Buyer's guide to cycling winter clothing

Road biking as much as the weather allows but then hit the mountain bike trails when it's too wet or icy on the roads! Plus at least two turbo sessions a week.

Simon Wells

Keep hitting the road on the dry days, TT bike on turbo in the conservatory for base fitness and filthy dirty days or darkness hours triathlon/brick training, running in all weathers and swimming. Plus warm weather holidays at the end of autumn and the start of spring to kickstart everything again...

Carl Jennings

"Stop riding and eat lots of cake?" Mmmmm. Have to give that a try.

Juli James

Keep the commuting. But swap to the fixed gear with mudguards. Then when the weather gets better, the fitness is already there.

Scott Church

Move to Florida and ride all year round!

Ross Dubin

Winter is the start of the cycling season, the time of year when you do the work needed to prepare yourself for summer. It’s also the hardest time of year to train, though, and year after year we all make the same mistakes over and over again.

>>> Fuel properly for winter cycling 

Get your winter cycling right and you’ll be on track for a great summer. Of course, it’s not always easy when bad weather, the party season and our own lack of planning is lying in wait to trip us up. Most of the problems are avoidable, though, given some preparation, a bit of good kit and the right mindset.

>>> Cycling jackets for wet weather 

Wrong kit

Not wearing enough kit, or the wrong kit, is a mistake made by many riders. A cyclist’s worst nightmare is a sudden change in the weather with no extra layers packed; you’ll gradually get colder and/or wetter, with nothing you can do about it. Killing your motivation for winter cycling, you end up riding cold, soaked through and wishing your hobby was chess or knitting.

To prevent you from resorting to hibernation, ensure you carry a decent waterproof and windproof jacket with you. It needs to have the capacity to keep you warm if you get caught out — insulation and windproofing are essential features.

>>> Best front bike lights for under £100 

Taking an extra layer, whether it’s a waterproof or just a lightweight gilet, is always a good idea when out doing winter cycling, given the ever-changeable nature of British weather.

Your extremities, hands and feet, are likely to get coldest. Cold hands or feet are miserable, so invest in decent winter gloves, socks and overshoes. Decent clothes specifically designed to cater for cold temperatures are available, so there is no excuse not to ride. It’s key to remember you can remove clothes but you can’t put on what you don’t have — so wrap up and take spares!

>>> Winter road bike tyres 

Getting fat

Either indulging too much or riding too little during the festive season has the same outcome: you put on weight. Over-indulge and under-exert and the result is worse: you get fat.

Motivation is the key to keeping you on the bike. The lack of racing and grim weather make riding a lot less appealing, but remember it is do-able with the correct kit.

>>> Winter's here: flu fighting foods 

Finding motivation to keep riding is important. Try switching to off-road riding or racing; cyclo-cross is an option, as is doing more group riding with a club. Anything that helps get you outdoors is worthwhile. Having someone whom you promise to meet up with helps — it’s a firm commitment, as you won’t want to let your training buddy down.

Eating too much during winter is hard to avoid. There are parties with rich food and drinks to tempt you, and if you’re not riding as much as usual, these temptations can cause disastrous weight gain.

Try to limit your intake of high-calorie treats. Instead of having chocolate or mince pies as a snack, opt for fresh fruit or a few nuts. While socialising, alternate between alcoholic drinks and water — which will also help prevent a hangover!

>>> Biking and boozing: Can cycling help your hangover? 

No plan 

If you want to get the most out of your winter of riding, you need a plan. The start of winter is the best time to think about your goals for next year, analyse your strengths and weaknesses and put together a training plan to get you there.

>>> Preparing yourself and your bike for winter cycling 

If you are serious about making progress, now is the best time to undergo a fitness test. There is a tendency to put off having a test until you are fit, since no one likes to see low numbers and be forced to come face to face with their lack of conditioning. It’s more important, though, to establish a clear picture of where you are right now. So put your ego aside, test your fitness now, and start following a plan. There are numerous plans available in training manuals or online, and it’s also worth considering getting some help from a coach.

Wrong type of training

There are two schools of thought about winter. The first advises lots of long, slow miles to help build up a decent base. You need lots of motivation for these long endurance rides — cold, wet, windy days are not fun. The other school of thought purports that maintaining some top-end fitness is important, whether that’s strength, speed or a combination.

>>> Turbo training sessions: Get the most out of your indoor training 

The truth is that both long rides and top-end training remain important. Neglecting one to focus on the other is detrimental to your riding. Getting in the base miles is necessary, but so too is throwing in a few intense indoor roller or turbo sessions. Mixing it up a bit is key. Use the off-season to focus on weaknesses and build strength too. Be flexible, though, as going out in awful conditions too often can cause illness, and similarly too much high-intensity on the turbo can lead to burnout and demotivation.

Being a hero 

Some riders love winter training and pride themselves on their dedication and ability to persevere in all weathers. Our message is simple: don’t be a hero. There are days when conditions are simply too bad to ride, and missing a training session or replacing it with an indoor work out is better for you than being outside.

>>> Six winter cycling exercises for strength and conditioning (video) 

Ice and high winds should be avoided completely, no matter how skilful you are, unless your bike is fitted with ice-tyres. It’s not worth the risk. Icy days provide a good opportunity to go off-road, as the mud will have frozen, making it dry and fast — just avoid the road and hard surfaces.

>>> Cycling in snow and ice: how to stay safe

High winds also make cyclists more vulnerable to accidents. A sudden gust can shoot you across your lane, putting you at higher risk of a collision. Car drivers may not even realise it is windy.

Illustrations by Kevin Sharpe 

Winter is the ideal time to concentrate on strength and conditioning work. With in-the-saddle time inevitably diminishing as the weather worsens, the off-season presents real opportunities to build your core and pedalling muscles.

Many pro riders use a routine like this one all year round, but focus on it harder during winter.

Tom Barras, a long-time domestic pro now riding with NFTO, says: ”I really can’t understate how useful these exercises are.

“Inevitably, bike riders focus on legs. But a conditioned core provides the solid platform for pedalling. Exercises like these will make you stronger on the bike, in and out of the saddle, and they can help ward off or alleviate common injuries such as lower-back niggles.

“I do a routine like this weekly in season and up to three times weekly in winter.”

>>>> Detraining: the truth about losing fitness

We asked Barras to devise a routine that needs hardly any specialised equipment. A mat will make life more comfortable and a small pair of 2kg weights would help make some of the movements more effective.

The Lunge

This exercise targets many of the most important pedalling muscles. It also works the core muscles, which are vital for maintaining good form on the bike.

https://www.youtube.com/watch?v=Xgh94FAFcqs&list=UU2zZkTwX2DtWeBCMdhk6AQQ

The Plank

This exercise is one of the best all-round movements that a bike rider can do. The core is targeted specifically and a strong core helps create the best platform for pedalling.

https://www.youtube.com/watch?v=RrFnRvJM-9c&list=UU2zZkTwX2DtWeBCMdhk6AQQ

The Push-up

This is called a compound movement because it targets multiple muscle groups. It’s a great all round exercise for cyclists and focuses on the sometimes neglected upper body. It also benefits the whole core.

https://www.youtube.com/watch?v=5WVyhA30XjU&list=UU2zZkTwX2DtWeBCMdhk6AQQ

The Crunch

A great alternative to the traditional sit-up, this exercise targets abdominal muscles – both external and internal and the hip flexors. Conditioning these build general strength and stability on the bike helping with form and fluidity in and out of the saddle.

https://www.youtube.com/watch?v=D1KNzNAzdhY&list=UU2zZkTwX2DtWeBCMdhk6AQQ

The Squat

If you’re only going to do one movement, do this one. The squat is power exercise for cyclists and perhaps the corner stone of your strength regime.

https://www.youtube.com/watch?v=2hSeB8LcD5E&list=UU2zZkTwX2DtWeBCMdhk6AQQ

The Side Plank

https://www.youtube.com/watch?v=QW74i8TeWSA&list=UU2zZkTwX2DtWeBCMdhk6AQQ&index=4

The use of a light weight puts dynamism into the plank, adding instability and increasing effectiveness.

This targets all the big core muscles and helps to build a solid platform for pedalling.