Vinter, the best chance to work on some specifik points.
I always sit down with my coach, and make a plan for my further development.
Here we agree, what kind of winter training, fits for the weather we have in Denmark in the dark and cold winter.
It is very important for me, that my training can actually be done. Sometimes we get frustrated if we miss a trainingpas, but it is in the planing that it goes wrong most often, not on the day that you miss it. Plan well.
Here is one of my winterfavorites on the bike.
As it is many times hard to keep a steady workload, (cars, crosslights, ect.) i try to get these done on the spin-bike / rollor.
90 min total: 15 min varm-up + 45min building
= 9x5min (3min-sitting-heavy-60rpm + 1min standing still heavy and 60rpm + 1min Fast Pedal) GRINDING HARD.
and then 4x5min Fast Pedal, where the last 90sek my load climbs up to AT in each 5min. Then finally 10 min cool-down.
Makes me strong, and as my teknik is not so strong (started late on the bike) the last 4×5 forces me to be very much in touch with my pedalstroke and load, and thereby my bikeskills develope also.
Kaisa Ilvesmäki-Jakobsen | April 10, 2009 | 1:33 pm
Normally on Gran Canaria in the winter, was again right for good weather, shorts and 1 shirt all day biking in the mountains.
100 to 120 rpm and fokus on pushing AND pulling in the pedalstroke.
HD is another (we call it heavy duty, cause that is what it is)
3×20 min. of heavy gear, and 50-60 rpm.
It get´s pretty heavy by the 3rd session, but it works, and i like to do workouts that I know works for me.
Stand is one (but this one I am not so happy about)
Openwater swimming is also great.
The warm water around the Canarie Island´s, is just good for this.
Just outside the hotel, I could go for good swims, and I love to go for at good swim in the morning, before the breakfast, so I did.
Training in warm and mountains during the spring is a good start, that will be a good part of the base for the coming summer season.