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winter blues - or sprint training for all

Winter is the best time for training! Finally you can, but does not. Each exit, each country run, every hour in the gym is good. One would indeed fall or winter break can make.

my view, the winter training has other advantages: Because the

• Volumes are reduced inevitably increases automatically the intensity in the short time range. The peakedness, which had decreased during the season, increasingly, is returning slowly.
• same can finally be carried out specifically to the weaknesses, without the other, prevent a general training goals in it. For example, one can in the fall or winter finally tackle the vexed Sprint weakness. Or working on the time trial performance over 20 minutes.

Yes, the time trial performance over 20 minutes ... So intense we must not work out in the autumn, especially not for so long! But, one may. In the fall of each train, compared to the rest of the year less (the three possible exceptions prove the rule). This is enough for recreation and diversion, if you have not just a full Pro Tour season in the legs.


example of a sprint training for road users (drivers or tourists)
three times per week the following training courses combine freely as you wish:

• jogging for about 40 to 80 minutes
  Low base rate ("jogging") and install approximately every five minutes, a sprint of 10 to 15 seconds - maximum acceleration and try to sprint to get the knee typically relatively high, be as explosive as possible.
• jogging for about 30 to perform 45 minutes
  Low base rate ("jogging") and about every five minutes 12-15 yield jumps, taking as far down into the squat, the knee angle on the back of the legs is slightly less than 90 degrees - down not too far!
• train on the bike standing starts. This large gears (50/12 or similar) use. Once in a gentle incline, not too steep, just so that the transition does not reply within four or five turns can be leveraged. It is enough to total about 15 rotations were run. Here, too, maximum explosive power is required.
  In about 75 minutes with a cozy basic tempo can be installed in just 10 starts. Ca. 10 to 15 minutes and then go enter every 6 minutes a start, then about 10 minutes drive out. In gently sloping terrain
• relatively easy pedaling and replace the one gear is reached in which, by the easy pedaling a rotational speed of about 90 to 95 per minute. Then out of the saddle going up to speed for 15 seconds and possibly bottoming within the 15 seconds one or two courses. go
• from a descent on a surface and try to reach the exit rate (eg 60 km / h) at high cadence (130 to 145 per minute) to hold for 20 seconds.