Winter Training by the Experts

It is a widely accepted fact that the winter months are not the "off-season" they used to be, and that winter is one of the most critical riding periods for serious cyclists. Research data and years of trial and error have allowed the most successful coaches in the world to draw solid conclusions regarding exercise prescription and program focus during this crucial period. Carmichael Training Systems Coach Bryan C. Bergman Ph.D. indicates that highly trained endurance athletes must stay active during the non-competitive season in order to maintain training adaptations over the winter months. While overall training volume may decrease by as much as 50%, training frequency should not be reduced by more than 20-30%. More simply, a second or third rest day may be taken per week as opposed to the one usually taken during the summer months.

Elite CTS coaches agree that the winter months are the time to focus on increased pedaling efficiency, cross training that is conducive to the athlete's cycling performance, strength and flexibility. Additional focus should be placed on areas of concern and specific skill enhancement. Equipment changes and adjustments to body position are also most effectively attempted during this non-competitive period. This is the time to buy a new ride, break in a new saddle, experiment with wheel choices, new aero bars or implement a change in pedal system and shoes. Body weight management or loss should be given special consideration. With an athlete's total training volume cut in half, caloric intake must be reassessed in order to prevent unnecessary weight gain. Don't make the mistake of spending the entire spring in a caloric deficit in an attempt to shed a preventable winter weight gain. Weight maintenance and caloric intake moderation are the keys. Keep your metabolism elevated by maintaining the frequency of winter training sessions. Individuals desiring to shed pounds in the winter should keep weight loss goals structured and safe. As a general rule of thumb, don't drop dietary intake by more than 500 calories daily. Seek the advice of a physician or Registered Dietician for caloric intake guidelines consistent with your weight loss goals.

Pedaling mechanics is a recurring winter theme amongst the experts. Lehman prescribes high cadence work for Mercury team rider Phil Zajicek and Prime Alliance's Matt DeCanioo, while Golich uses similar drills with Holden. This fast pedaling is done at cadences over 120rpm for intervals of two to five minutes in multiple sets. The workout should be performed on a relatively flat section of road in a light gear. Athletes are encouraged to stay in the saddle while increasing pedal speed. Keep hip movements smooth and attempt to minimize the bounce in the upper body. Carmichael prescribes one-legged pedaling intervals for U.S. Postal Service riders Lance Armstrong, Dylan Casey and David Zabriskie. Working each leg individually isolates pedal stroke deficiencies while increasing power over top dead center and through bottom dead center of the pedal stroke. The drill is best performed on an indoor trainer or on flat, isolated section of road. Athletes are instructed to use a moderate gear and visualize scraping the toes through the bottom of the pedal stroke. In an attempt to eliminate dead spots from the pedal stroke, athletes should maintain tension on the pedal through the entire range of motion.

Carmichael uses fixed gear riding in his workout prescriptions with U23 National Team member Walker Ferguson and Saturn rider Will Frischkorn to enhance pedal mechanics, while increasing leg speed and strength. Generally, gear selection will be light (42x19, 39x16) since this helps balance gearing for various types of terrain. A fixed gear will allow you to work hard over a very short period of time, reaping greater returns for less time on the bike. Elite riders should spend no more than two hours on a fixed gear time in one riding session. Athletes new to fixed gear riding should begin with sessions of 45 minutes to one hour, increasing time as adaptation occurs.

When coaches reduce total prescribed riding volume, they encourage cycling-conducive cross-training. Activities such as cross-country skiing, snow shoeing, trail running and cyclo-cross keep the aerobic system primed while enhancing coordination and strength development. Mercury's Zajicek is known for implementing uphill hiking into his winter routine. Many coaches advice their athletes to grab a trail bike and head to the mountains, staying away from wet, icy roads. This also help to keep wind chill to a minimum. Temperatures that make for a miserable ride on the road can be ideal winter mountain bike conditions. Special attention should be paid to proper cold weather layering techniques.

Carmichael prescribes weight training three days per week for all athletes, tapering to two days during strength phases, which entail heavier weights. He commented, "You'll get better return in the gym that are quickly transferable to the bike."

Coaches agree that power development is best accomplished on the bike, or at best, immediately transferable from the weight room to the pedals. Over-geared standing starts, seated big-gear sprints (stomping), and seated slow-cadence climbing are used in conjunction with weight training for maximum power development. Both standing starts and seated sprints (stomping) are over-geared efforts (53x12) done for 12-20 seconds with full recovery between efforts. Over-geared climbing (53x12-15 based on rider development) should be performed on a long, moderate (5-8%) climb or on an indoor trainer with the front wheel raised to an incline that simulates climbing position, approximately 4-6 inches above horizontal. Carmichael's work with US Postal rider George Hincapie includes these drills in addition to downhill sprint intervals that help develop top end power and speed.

The winter months are clearly best spent in an active state. Turning into a couch potato for a minimum of four weeks will cause a significant reduction in VO2, endurance time, and power at lactate threshold. Armed with this knowledge, there is no excuse for making the mistakes of our predecessors. Heed the advice of the experts and use the following guidelines for your best winter training ever.

Maintain your fitness base - Reduce training frequency from six to four days per week and total weekly volume by 50-60%
Implement pedaling mechanics drills into your training - Include high cadence work, one-legged pedaling, and fixed gear riding for increased efficiency and power.
Engage in cycling conducive cross training - Spend time cyclo-cross racing, trail running, snow shoeing, cross country skiing and hiking.
Develop muscular strength and flexibility - Get to the weight room and follow a structured training program. Immediately transfer power developed in the weight room to the pedals using over-geared standing starts, seat stomping, and slow cadence climbing. Follow a stretching program that targets bike-specific flexibility.
Focus on areas of concern or specific skill development - Muscular weakness or imbalances, lack of flexibility, injury rehabilitation, and body positioning adjustments should be given special attention.
Chris Carmichael's bonus tips - Stay seated on all climbs using a cadence above 90rpm. Put on a 12-25 cassette and ride miles, miles, and more miles.

Chris Carmichael is Lance Armstorng's personal coach and chairman of Carmichael Training Systems (CTS), the official training authority for the United States Postal Service Cycling Team. You can reach CTS at http://www.trainright.com.