Rest and recovery are vital but working out how to start gradually building up your training again in the winter, how many sessions to do and what type of training to perform are also really important.
Vejle, Denmark (PRWEB) November 23, 2011
An international cycling coach has penned a new winter training e-book that he insists will make cyclists faster and stronger.
Jesper Bondo Medhus has tapped into his years of experience to write the 12-Week Winter Training Program.
The acclaimed Danish cycling guru is convinced that cyclists who motivate themselves to train in the cold, wet and frosty months can reap the rewards when the new season kicks into gear next spring.
Jesper, who is also a medical doctor specializing in clinical physiology, has coached some of the best cyclists across Denmark and the 12-Week Winter Training Program. e-book is based on years of experimenting with different training regimes. But he now believes he has nailed the best system for the off season.
He said: “The off season can be a really tricky time for cyclists, especially if riders have just had a really strong finish to the season. They might be tempted to carry on training hard to maintain peak condition but the truth is that everybody is human, and the body needs a break.
“Rest and recovery are vital but working out how to start gradually building up your training again in the winter, how many sessions to do and what type of training to perform are also really important.
“The 12-Week Week Winter Training Program is a happy medium of recovery, hard sessions and, of course, lots of enjoyable riding.
“But the bottom line is that it is ideal for riders who are fully motivated to better themselves, who are prepared to put in the hard miles and who are proactive and flexible in their approach to training.”
The e-book revolves around the actual program, a day-by-day guide from week one to 12. It starts with three training days in week one comprising four hours’ training and two performance tests, and culminates in 10 hours’ training in the final week.
The e-book discusses the importance of sub-threshold and threshold sessions and interval training, and also hammers home how riders can get the most out of indoor cycling, particularly spinning classes. Jesper also goes into detail about how best to integrate strength training into your regime.
The e-book also shows cyclists how to:
- Draw up a detailed plan for next season
- Reflect on the past season
- Use performance tests as a barometer for fitness/performance
- Focus on being proactive and organized
- Get the most out of indoor sessions
- Maximize the benefits from power meters
- Wear the correct winter road gear
Jesper’s first e-book Time Effective Cycling Training was a huge success and sold in more than 40 countries. Now he is confident that his follow-up will be another hit with cycling enthusiasts across the world.
And readers of the 12-Week Winter Training Program will have the added bonus of being able to contact Jesper personally via e-mail for one-to-one advice and to discuss any topics in the e-book.
The book is available for $29.95 as a downloadable PDF by visiting http://www.training4cyclists.com/12-week-winter-training-program/
Editor’s Note: For further information contact Jesper on phone or e-mail +45 40719899 // jesper(at)training4cyclists(dot)com