Only a few cyclists train on the roller like they do outdoors. Most of them make their indoor training tighter - it is also more efficient because there are no rolling phases. On training platforms on the internet, you can see many intensive training sessions peppered with intervals. After all, it's boring to do basic training on the roller at a constantly low power.
Periodise and sharpen
On the other hand, it's clear that you can't always ride at full speed, not every day and not all year round. Not only does this harbour the risk of overtraining, but performance generally deteriorates over time due to the constant high load. It is better to periodise and intensify your training. Depending on your fitness level, age and annual planning, you should not do more than one to three intensive units per week.
Classical training theory advises to do a lot of foundation training in winter - training slang for "ride long and slow". However, this often clashes with the adverse weather and road conditions at this time of year. So what should you do? Our advice: The most important thing is to continue riding in winter (or to exercise in other ways), but with less pressure than during the season.
Winter training is a balancing act
The mind needs some distance, the body needs to relax. The motto now is: be active, have fun and recharge your batteries. Kilometres, watts and average may not matter. On the other hand, constant training over the winter creates a springboard for stepping up a gear next summer and increasing your overall level. Therefore: If time, weather and motivation allow, you should incorporate longer, slower units - if not, it's not so bad. Like everything in training, the organisation of winter is a balancing act - and very individual. We have therefore put together recommendations for three different types of riders on how to organise their winter training.
Winter training - Strategy 1
Few drivers >> Destinations are in summer
If you don't ride many kilometres overall, you don't have to start scrubbing extra-long units in winter of all times. Indoor training is an opportunity to work anti-cyclically and maintain or even improve cycling-specific skills. Two short, intensive indoor sessions ranging from high endurance (simulated hills) to VO2max intervals are a good idea. Alternatively: short and crisp with a cross or gravel bike. This can be supplemented with other sports. Consistency in winter training pays off - even with short units. Longer training sessions should be postponed until spring, so there is still enough time before the events in summer.
Weekly training plan
- Two short, intensive training sessions, roller or cross bike, 30-90 minutes
- A medium-length bike workout outside, easy pace, 2-3 hours
- Running or other sport once or twice
Winter training - Strategy 2
Frequent travellers >> Destinations are in summer
If you ride a lot in summer, you will also want to maintain a good level of training in winter - but take it a little easier than when preparing for a competition. In contrast to professionals, it makes little sense even for committed amateur athletes to complete huge volumes on the road in winter. It is better to combine short to medium-length indoor training sessions with medium and occasionally longer units outdoors, preferably also off-road, because the pace is slower then. Important: The overall load should be lower than during hot training phases. This can be determined, for example, using training software that records the total load (chronic training load CTL, Golden Cheetah, Training Peaks, etc.).
Weekly training plan
- Two medium-length roller training sessions, focus on endurance, 60-90 minutes
- Once medium-length cycle training or other endurance training, 2-2.5 hours
- one long outdoor endurance training session (more than 4 hours)
- Strength training or other sports twice
Winter training - Strategy 3
Frequent travellers >> Destinations are (also) in winter
A clear case: those who pursue specific goals in winter - cross-country or indoor races - must also train specifically, true to the general principle that training becomes more specific the closer the competition gets. This group therefore has the highest intensity density in winter and can use the summer to carry out long outdoor training sessions and thus lay the foundations for a hot winter.
Weekly training plan
- Two intensive training sessions, roller or crosser, 60-120 minutes
- Two to three medium-length training sessions, roller or outdoor, 1.5-3 hours
- One to two regenerative or preparatory roller training sessions, 60 minutes
- a race on the roller or in the forest
