N.B. The following is intended as guidance only and should be treated as such. Any actions you take are entirely at your own risk. This document assumes you are training for the Road Season. For cross just adjust the dates accordingly.
A Time to Reflect
If you've been following these articles, you should have been building your base since November. No high intensity stuff just long, endurance rides. In December we introduced a power program to help build your muscle strength and prepare you for the bigger gears you will need. Xmas and the New Year festivities have come and gone and its important you haven't de-trained over the Xmas period and undone some of the good, quality work you have put in. By now you should have a massive base, a very efficient aerobic engine coupled with increasing muscle strength. It's a superb foundation to begin your intervals next month. You must realise the racing season is more or less 8 weeks away now, below we will deal with aspects of your training in January you should be aware of.
Keep it going - Even if the Weather turns bad
January is traditionally a very cold month despite the nights beginning to draw out again. Hard frosts, sleet, snow and rain are not uncommon at this time of year but its no excuse to halt your training. This month is very similar to your December training weeks. A focus still on long level 2 base rides and the power program, but what if the weather is so bad you can't get out?
Back to Back on the Rack
If the weather prevents a base ride consider a double up of the 1hr Level 2 base ride on your turbo trainer, as described earlier in these articles. Basically do your first ride, take a break of 2-3 hours and then repeat it. Simple. It is very hard to motivate yourself to do the 2nd session but the training effect and the knowledge your doing some quality training when most others aren't should be enough if you have the will power and focus to do it. Remember to drink plenty, you will sweat a lot.
Endurance Miles - Step it up a gear
You should still continue to focus on base mileage, but perhaps use a bigger gear but beware of over-gearing yourself. If you can't sustain a higher gear for an entire ride, build up to it, use them in sections of the ride, say in 5-10 min stints and build on this in frequency and length. If you can, increase the distance of your rides too, but gradually. An increase in training will put higher demands on your body so allow longer to recover too. Wrap up warm, drink and eat when necessary and expect the cold weather to drain you as the body works harder to keep you warm.
The Power Program
Continue with the Power Program outlined in December. This month it should get interesting.
Summing it up
So in brief, January carries on where December left off. Level 2 base rides, up the mileage and gearing if you can. Wrap up warm, allow longer to recover. If the weather turns bad get on the Turbo. Continue the Power Program, dont deviate from this.
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