4 Perfect Winter Workouts For Cyclists | Get Fit For Summer Riding

Published on January 17th 2019

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Don't fancy riding indoors this winter? And are you stuck for ideas on how to train outside? In this video, Chris and James give you some great outdoor workout options that are sure to get you into tip-top shape. They'll certainly test you! GCN Fan Kit Sale - Up To 40% Off: https://gcn.eu/178 Subscribe to GCN: http://gcn.eu/SubscribeToGCN Register your interest in the GCN Club: https://gcn.eu/177 Submit your content with our new uploader: http://gcn.eu/upload Join our Facebook community: http://gcn.eu/FBCommunity FTP/Muscular Endurance builder. Why: The basis of all good aerobic training programmes should aim to increase your maximum sustainable aerobic capacity. The higher this is, the faster you will be able to go, basically! We chose this length of the interval as you can complete anything from 2-5 reps in one session, allowing for good progress over the winter months as you improve. What: 12 min efforts @ Max effort. 3-5 reps. You will need to complete a good warm-up for these, around 8-12 minutes of the good progressive ramp to get your heart, lungs and legs pumping. Actually, 8-12 minutes is enough for all of these sessions, assuming you do it correctly. V02 Max Capacity Why: Do you ever feel like you’re looking for that breakthrough performance? You could be lacking in really strict dedicated intervals that push you up, over and out of your comfort zone! What: Starting out with 5 * 4 minutes. With 4 minutes recovery in between. The efforts are to be done at effectively max effort. This will continue to build your top end output. These are often referred to as race-winning efforts. How Often: We recommend this session up to 5 times a month on average throughout the winter. But never more than twice in a week. This will prevent stagnation through attempting the session too often, but provide you with enough stimulus to vastly improve. If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 If you'd like to contribute captions and video info in your language, here's the link - https://gcn.eu/176 Watch more on GCN... How Fit Can Dan Get In 10 Weeks? 📹 https://gcn.eu/candangetfit Music - licensed by Epidemic Sound: Electronic Steps 1 - Niclas Gustavsson Fight The Power 4 - Victor Olsson Flickering Neon 3 - Gunnar Johnsén Then I Said (Indie Pop Version) - Niklas Ahlström Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/