“Shorter days, less sunlight and colder temperatures mean the gym is a comfortable place over winter, and you also have more time to do workouts at home,” says cycling physio Bianca Broadbent (fityourbike.co.uk). “If you have any weaknesses, use winter as an opportunity to ‘reverse-engineer’ solutions. For example, work on your shoulder strength to improve your aero position, or on your quad strength to push higher loads.” For some full-body conditioning, try this winter circuit twice a week, with 30-second efforts separated by 30-60 second rests. Increase the number of rounds as you get fitter.
* Skipping
Use a jump rope to improve your lower-leg strength and agility. “The impact promotes bone density, cardiovascular health, co-ordination and leg speed, making it an ideal conditioning exercise for cyclists,” says Broadbent.
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Ride Fit (Digital) - 1 Issue, Ride Fit 2023