Does anyone have any recomendations for good off-season training programs? Unfortunately winter hits my area pretty hard from December to March so my outdoor training will be limited. In group rides I ride with the fastest groups I can get in and would consider myself one of the stronger riders, so I am certainly looking for some training that will push my limits to new levels. Here is what I have to work with:
-1-2 hours a day 7 days a week (although I am not sure how much longer than 1 hr. I can stand on the trainer, LOL)
-A fluid trainer and a magnetic trainer
-A speedo that works when on the trainer
-A basic heart rate monitor that I do not intend to use when I race
I am a larger frame individual, but not overweight by any means, so strength really is not an issue; however, I think muscle stamina could use a bit of work. Most importantly I would like to increase the intensity in which I can ride before getting into the "red zone" and increase my ability to keep my self in the "red zone" longer when I am in it (if that makes sense).
Right now I am hitting the trainer 5 days a week 1hr a day. My training consists of 10 minutes of 1 leg drills to get warmed up. 1 of the days I spend working on cadence by working my way up to max cadence in a lower gear. The other days I spend most of the time @ just over the max level I feel I could sustain for a really long ride and mix in some intervals spining both a moderate gear at higher rpms and a higher gear @ lower rpms.
I really feel like I am just blindly training, so some direction would be much appreciated!!