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The winter as a time trialist Paradis

The article winter blues - or sprint training for all I emphasized that one could work in the winter specifically to his weaknesses, such as the ability to sprint. 20 or above at the time mileage minutes.

threshold training?
Can we really work out in the winter in the threshold? Is this not detrimental to the shape of the next season, which is only in a good half year really matter?

If one considers a few aspects, then in my view, a focused FTP Training (Or time trials) in winter are no obstacles. But it is important that you consider the following:

• No full exertion training at short intervals.
  It makes sense, sometimes even train for example, about 20 minutes on very slightly below the maximum power over this period. It should be noted, however, that the usually not even in the summer on three successive days does.
  And in winter's hold is colder, so the risk of a cold faster. Frequent fatigue is taboo!
• at all - cold protection: hard training should be carried out only in winter when you are rested and really healthy and fully and has no higher or professional relationship stress.
  pubs and disco-club with a hard winter training trips are also not very compatible - the common cold risk in my opinion (and experience ...) according to size.
• And eat healthy, and above all enough. Cold, hard training and deficient diet are a pretty good recipe for burn out or just stupid sustainable and in case of chronic colds.

Training!
Schwelltrainingsformen are numerous. This ranges from the simple duration of which method to Tabata protocols and variants. So what is most useful? This question can not be answered in general, However, the following types of training can be in the wöchtlichen or monthly training schedule fit:

training form	Description	Outdoor	Indoor	frequency
sustained method	trip about 45 to 90 minutes with some degree of constant intensity, about 90% intensity, which would be over this period maximum possible. This can be controlled with a power meter is relatively simple, it must be noted that it typically begins too hard and too weak to stop without a power meter. This training is called in English-speaking world as a sweet spot training.		yes, yes, but boring	often several times a week, several days in a row
Long intervals	So are intervals of length 20 to 30 minutes in common. Pro Training will be completed 40 to 60 minutes net training, ie 2x20 ', 2x30' or 3x20 '. The intensity is also approximately 90% over this period of maximum intensity (ie threshold power or FTP)		yes yes 2x20 well suited	2 to 3 times a week
short intervals	short, relatively intense intervals of about 5 minutes. net training time is 30 minutes, then 6 intervals with 5 minutes. There are 5 à 6 minutes possible. Here the intensity is about 90% over this period of maximum intensity. If you can not beat 30 minutes, then the intensity was too high, if intervals are relatively easy 4 and 5, then the intensity was too low.	yes, but only in relatively warm air temperatures (colds risk)	yes, very hard, however, subjective	2 to 3 times per month Similarly
duration method sprints	as the normal duration method (see above) but at somewhat reduced intensity. For every 5 minutes maximum sprint over 10 to 15 seconds down.	yes	so, helps the monotony of indoor training reduce	2 to 3 times a week
Tabataprotokolle	SPRINT 20 seconds maximum, 10 seconds rest 8 reps result in a four-minute block it 2-3 blocks down, the remaining complete training time of one hour more light, more high-frequency carrier	yes, but only in relatively warm air temperatures (colds risk)	so, subjectively hard, but helps the monotony of indoor training reduce	2 to 3 times per month no recommendation on my part excellent for the winter -the top form-training in the summer

recommendation

• compile the above training so that every month about two occur until three training with short intervals.
• On days before and after short intervals should be no hard training druchgeführt. perform
• Per Week three, not more than four of the above mentioned training.
• The remaining days depending on the subjective feeling of fatigue with a holiday, casual rides or drives in the upper GA1, GA2 lower complement.
• Who has a power meter can keep the fatigue at Golden-Cheetah or WKO + in the PMC in the eye. It is recommended that the CTL can not increase by more than 3 to 5 points per week.
• is too much stress on the body can be prevented with this approach.
• The duration training may partly runs through the forest or alpine be replaced.
• youth is recommended, classical balance training (circuit, jogging path) once a week and perform for a week to perform only two or three of the training.