|Trace The Mitten|
I will start out with what I have done in the past because I think that I will do a lot the same. Then I will conclude with some hopes for the remaining of the season.
I find that when the weather is better, warmer and not slippery, I am easily motivated to get out and ride. I also find that I am motivated to ride longer and harder. I can go on adventures, visit new areas, accomplish tasks on errands, see people, be part of the cycling community and feel energized by it all. When I am outside I have hills to climb and winds to fight. I will use my Strava app to track my ride and effort. The benefit is that I burn calories and feel my healthiest.
In the fall of 2014 I started using an app @MyFitnessPal. This allows me to track my calorie intake and the nutrition. I found this very useful because I could integrate my calories burned. Last winter I successfully lost some pounds and have been able to maintain a stable, healthier weight.
When the weather is nice I do many miles riding. Last year a total of 3064 miles and 1429 were on my inside trainers (46.6%). I appreciate the trainers because I can ride no matter the weather. It is beneficial when I do not have large blocks of time to ride. On the trainers it is hard for me to go a session longer than 60 minutes. I can get several session in during a day and 15-20+ miles for the daily total.
I have found that getting the time in the saddle keeps my rear comfy on the longer rides outside or repeated days of touring.
The trainers allow me to work on structured intervals. During last winter I would do intervals of various duration and recovery of different times. I have also practice standing out of the saddle because I do not do that much outside.
Because I am inside I will do yoga, arm, ab,leg and butt app exercises to improve flexibility and strength of muscles not developed while cycling.
My hope for this season is to do the same, but add speed spinning. I noticed that when I spun at 90-110 rpm that I could not sustain it for very long. I will work to progressively add time to what I can do comfortably.
I hope to spend more time in total exercise this winter. I found that was probably averaging 30 minutes per day for all my exercises combined. During the summer I average over an hour of exercise.