3. Add a technical component 5. Warm-up and cool-down
Focus some off-season cycling training on technical reinforcement. You can do this through:
Single-leg pedalling drills Cadence drills Overgear work Sitting/standing efforts Riding the rollers All sessions should include a warm-up and cool-down, even when they are short. Set aside at least 10 minutes of building effort to warm up before you start any hard work. Similarly, have 10 minutes at the end where you do some easy pedalling to help flush your legs from any efforts you have done.