Now it’s time to begin your winter training if you are a serious cyclist and live on the Northern Hemisphere. There are several old posts here on Training4cyclists that can be relevant for you when you plan your winter training:

Off-Season Cycling Tips - It’s off season, so read this post before you start to plan your next season.

Winter Cycling Tips - Here are some winter cycling tips that optimize the success rate of your winter cycling program.

12 Week Cycling Winter Training Program - Here is free winter training program that can be used for inspiration to create your own individual program.

Weight lifting is a controversial topic for cyclists. Here is a post about weight lifting for cyclists and one about why squat is the king in weight lifting.

Despite global warming, it’s very unlikely that you can go through this winter without doing indoor cycling. Here are som tips on how to achieve better results with spinning and if you want inspiration for your indoor training, it’s worth having a look at David Ertl’s ebook Indoor Training for Cyclists which can bought for only $15. You can read a review of Indoor Training for Cyclists here.

David Ertl has made an ebook about indoor cycling training that could provide you with tips and tricks for your indoor training sessions. Ertl is a USA Cycling Level 1 certified coach. This is the highest level of education as a coach offered by USA cycling.

Now let’s take a closer look on what Ertl has written about. The ebook starts talking about the differences between indoor and outdoor training. It’s pretty clear that he is not advocating for indoor training only, but illustrates the situations where indoor training can be helpful/adviceable. The following chapter looks at different ways to train indoor cycling (spinning, ergometer bike, rollers etc.)

50 Different Indoor Training Workouts

If you consider buying this ebook about indoor bike training then you will probably skip these first chapters quickly (you probably already know which indoor bike you will use.) Instead you can go directly to the section of this book that will have your primary interest: Indoor Training Workouts.

Pros: There are more than 50 diffferent indoor training workouts in this ebook including recovery, leg speed, endurance, tempo, threshold, anaerobic, strength and power workouts. The training programs can be performed using either heart rate monitor, power meter or just by perceived exertion. That’s great.

Cons: It’s seems a bit odd to recommend a submaximal test (for healthy reasons) when 2 of the 6 training zones are performed above this training intensity. The layout could be more user friendly. I would have preferred some graphic illustrations for the workouts.

Conclusion: This ebook is a cheap way to get some inspiration for your indoor workouts. Indoor Training for Cyclists incl. 50 indoor training workouts is currently sold for $15. Click here to buy Indoor Training for Cyclists now!

Why do you recommend cyclists to to train like weight lifters (few reps)? Wouldn’t be better to train for strength endurance with 8, 12 or more reps?

Maintaining a low body weight is essential in both road cycling and mountain bike (Watts per Kilogram), since carrying extra pounds (dead weight) decrease your performance. That is same situation for a weight lifter competing in a weight class. If the weight class is <82.5kg, then he will have to work hard for neural adaptations instead of hypertrophy, because additional body weight will make hime compete in a heavier weight class (<90kg).

It is correct that the rep range is often used in powersports, but the people who are really interested in additional body mass (body builders) work much more in the rep range from 5 to 12.

Sets of few reps apply very little damage to the muscle fibres (protein degradation). This damage is normally one of the parameters responsible for stimulating the muscle fibres to grow. By avoiding this protein degradation we can minimize the stimulus to hypertrophy. Also there is a couple of other ways to minimize or completely avoid additional body mass but still getting stronger.

If you decide to strength train this winter, I will highly recommend you to read my series about how you can get stronger without adding additional muscle mass.

Ps. It’s not certain that cyclists have to lift weights at all. Most riders will benefit more from extra bike training.

Continental Grand Prix Supersonics are extremely light weight tires that might be interesting to use at time trials or criteriums. Supersonic 23mm tires weigh only 155g and that is so low that I thought it was worth to take a closer look on them. Light tires not only lower the overall weight but also improves cornering significantly (softer materials means better grip).

Why you should buy Continental GP Supersonic

The performance is absolutely world class. These tires are extremely fun to ride. When you corner with Supersonics you will feel an incredible good grip. I think that is the best thing about the Supersonics and the one that surprised me most. If you look at a formula 1 race you will see the same picture. Soft tires give the F1 pilots the best possible grip, but these tires have to be changed one or two times during the race.

Light weight components are always attractive. I have previously shown what difference additional weight can do on your finishing time during climbing. It’s great to know that you use light weight components, but it’s impossible to feel a weight saving of 120g. Still, you might very well make a significant difference on your performance.

Why you shouldn’t use Continental GP Supersonic all the time

It’s clear that extreme optimizing of weight and rolling resistance means, higher risk of punctures and shorter life time of tires. That is absolutely a serious reason to give it an extra thought before you mount Continental GP Supersonics. I think the supersonics can be ridden for app. 5-700km depending on road conditions and your body weight.

Conclusion
Continental GP Supersonic is the perfect light weight choice for time trials and criteriums. Use them at special events and accept the higher risk of puncture.

Top 10 Cycling Training Books

1. Training and Racing with a Power Meter (review)

2. The Cyclist’s Training Bible

3. Base Building for Cyclists: A New Foundation for Endurance and Performance

4. Weight Training for Cyclists: A Total Body Program for Power and Endurance

5. Racing Tactics for Cyclists

6. Serious Cycling

7. Sports Nutrition for Endurance Athletes

8. Cycling Past 50 (Ageless Athlete Series)

9. The Complete Book of Long-Distance Cycling: Build the Strength, Skills, and Confidence to Ride as Far as You Want

10. The Lance Armstrong Performance Program: Seven Weeks to the Perfect Ride