By Cameron Durno

In the depths of winter it is a great time to establish where exactly you are at with your sport. Do some time trialing; establish an anaerobic threshold (av HR max 5km effort on a flat road) or do a ‘ramp’ test in a lab. This gives you a starting point and some training zones to work from. Most work should be aerobic and strength endurance based. So work on distance at 70-85% of time trial heart rate and mix the cadence ranges up from 60-80 for strength. You can do some great indoor workouts on a wind trainer, far superior to spin classes – against popular belief spin will make you slow! (specifically the spin bikes will, not a wind trainer).