First of all, you should have a clear plan. Making a specific plan can drive you to keep training and form a habit. Facing the prescribed plan, you must take time to train every week. The plan doesn't need to be too detailed, it can be a weight loss goal or it can be to keep the original shape. Of course, the specified goal needs to sound a little "tempting", so even if you need to allocate time and prepare energy, you should keep exercising.

2. tailor a training plan for yourself

This winter, you just want to be strong, so you need to look at the ratio of your regular endurance training to interval training, interval exercise once or twice a week, regular endurance training, and then it's your turn to ride on the platform. If you plan to go out for a long ride in winter, training endurance is an effective way to maintain your physical strength. Maybe one day when the climate is warm, you can travel easily without worrying about exhaustion.

3. Subdivide the training steps

To avoid reaching the peak of sports, the goal is not achieved overnight, but a breakthrough in daily training. Keep increasing the intensity of training in your usual exercise, and your body will gradually change. Generally speaking, four weeks is 1 cycle. In the first three weeks, you work hard by training a certain goal, such as improving endurance or physical strength. In the fourth week, you review the exercises of the previous three weeks 1 time. Then start a new round of training. By continuously improving training in this way, the overall physical fitness will gradually improve.

Step 4 make full use of the stay time

Bad weather, short days and long nights, work tasks, etc. Many troublesome things reduce your riding time. I suggest you stay away from bicycles and do other sports during this time. A large number of experiments have proved that leg press, Bulgarian squats and other lower limb movements can effectively improve your riding skills; Or use yoga sticks to relax the muscles of limbs and iliotibial tract, especially when doing endurance training. I can't help but say that winter is a training opportunity to maintain the strength of the core of the body.