I want to now propose a simple programazione of 4 months (gym bike) that allows you to reach the new season in better physical condition. The programming is generally created for people without particular problems, but with the overall aim of improving their physical condition and optimally to roll up your biking.
Example of winter programming in the gym
ProForm 290 SPX
Generally the first month is used to train all muscle groups and focusing on the drag force, as the prince in cycling and basis for subsequent periods.
Strength training uses resistance in order to implement these essential anatomical adaptations with weight training, strengthening those muscles lightly stressed in cycling and to restore any muscle imbalances.
See Schedule 1 STRENGTH RESISTANT
In the second month of preparation (to January) you can start preparing a more focused, always taking into account the drag force, but to focus the work on maximal strength, a quality essential to the rider.
And 'possible to insert 2-3 cycling workouts to encourage processing of quality trained in technical movements.
See chart 2 MAXIMUM STRENGTH TO STRENGTH RESISTANT ORINTATA