You can’t beat riding on pavement for staying in good cycling shape, but when winter roads are slushy and the air delivers a cold bite, your next best bet is an indoor trainer. Try a simple one like the Kinetic Road Machine ($379; kurtkinetic.com), which attaches to your rear hub and spins the wheel in place as you pedal. (You’ll want to lift your front wheel with a phone book to match the lift of the rear wheel.)
From there, just pop in your favorite action flick or Tour de France stage for a one-to-two-hour spin, two to three times per week. Most trainers will automatically adjust resistance as you increase speed, so you’ll want to take advantage of that. Follow the shifts in the intensity of the action or music to simulate natural changes in a typical road ride.
You can increase your speed and power even in the off-season with this intense 30-minute interval session three times a week:
1. Warm up for 10 minutes, pedaling at a moderate pace
2. Pedal for 10 seconds at high intensity, as close to your max as possible
3. Rest for one minute
4. Pedal for 20 seconds at medium intensity, about 60 percent of your max
5. Rest one minute
6. Pedal for 30 seconds at low intensity, about 30 percent of your max
7. Rest for one minute
8. Repeat five times
Follow your indoor trainer rides with a 10-minute yoga session that focuses on stretching the hamstrings, quads, and calves.