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Whats the best way to do it over the winter. Not looking to make massive gains, just keen that it doesn't drop any lower than it is already. Not keen on doing 3-4 hour rides in the winter, most of my 'training' will be done on a turbo.
Have a power meter and open to the suggestion of trainer road if that helps
ta
I like to use up and overs, so go out for an hour ride, know what your FTP is (I use HR though as can't afford a PM yet). Maintain the HR as close to the FTP figure as possible for the first 20mins, then 20 mins of intervals of just above the FTP for 2mins and then just below. Followed by a further 20mins of maintaining FTP. Then collapse. Typically I can't hold the final 20 for long, but the aim is to try.
You can get a lot done from 40 to 90 minutes per session. 2 * 20, 3 *15, 4 *10 anything like that at 90% to 95% of FTP is going to get you serious gains done three time a week.
TrainerRoad isn't needed if you have a power meter, however having access to their training plans is very good. Look at SweetSpot medium for a good starter.
+1 for sweetspot training. 2*20s works for me in a session.
Shorter intervals of 5 mins or so done over your FTP also work. Check out the VO2 max sessions in TrainerRoad. Basically mix it up as this speeds up adaption and stops you getting bored with the same sessions.