BUILD BIKE STRENGTH THIS WINTER
You may not want to hear it, but now’s the time to hit the hills and build some serious strength
With the winter months now kicking in, it’s a great time to review your 2017 season. Make a list of all your strength and weaknesses, and the areas you feel you need to improve to make yourself a better rider in 2018.
The key to successful training isn’t just going through the motions, but establishing a structure with a list of goals and then working back from these. Find the events you want to race and then look at their demands. That’s how you’ll make the biggest performance gains for 2018.
A great session to improve bike strength is hill reps. For this, you should train in your race position. So, if you have a tri bike, the idea is you ride in time-trial position while seated. This way you’re going to activate all the muscles you need to see improvements, especially your core glutes and hamstrings.
I’d introduce one key strength session per week. If you don’t have a climb, you can always use the turbo or a flat road, but use cadence to alternate the changes in pace.