You might be fortunate enough to live in a warm, dry climate that lets you to train all winter long. Or maybe you are a spin class junkie who dedicates several hours a week to the spin. If so, good for you. However, chances are, you're like the majority of riders who get lethargic throughout the winter, put off any genuine solid training and look towards the spring to get them back into racing form.

Regardless of your personal training routine, these few quick tips could take you from Sally Sidelines to the Peter Peloton by racing season.

FREQUENCY - When it comes to frequency of training more might not always be better. In the Cyclist's Training Bible, author Joe Friels comments that training twice a day is better than only once due to an added release of growth hormone throughout the day. This can work well for the people who do a daily commute to and from work where they can more proficiently train in smaller, more frequent increments due to a limited schedule. We'll call that the "Two birds, one stone" training process. Though, the increase of benefits in splitting the workout is not supported by any other literature we've found.

INTENSITY - Again, more might not always be better. It has been stated many times that your best aerobic improvement will occur at approximately 90% of your maximum heart rate. However, if you regularly go above this level, you will seriously add to your risk of injury without increasing your cardiovascular benefit. Keeping yourself at a 60% maximum heart rate for 45 minutes to an hour throughout your workout will take you to higher levels without hurting you, especially if you've been a couch potato since Thanksgiving.

STRUCTURE - The key is to have enough structure in the training to advance your endurance and speed while not alienating your family, friends or finances. We prefer the "Day on, Day off" routine, which allows for recovery days and a social life. For mid-level riders (if you JUST started riding, start slower) we promote a 12-hour per week workout with an increase of two hours after about 12 weeks.

The key to getting back into the routine is to start slow. Do what you can at first without over exerting yourself, as you don't want to end up in the emergency room with heart palpitations just because you're trying to pick up where you left off before winter. Start out with 30 minute rides every other day and increase it according to your individual endurance level. Ultimately, if you are training for racing, you should work up to the following:

Day One - Train for 2.5 hours. This is basic endurance ride, sprint if you'd like but not too much.

Day Two - Train for two hours with four 200-meter sprints included.

Day Three - Train for 2.5 hours, adding in some additional aerobic workout when you feel you are ready.

Day Four - A day of rest. Spend time with the family.

Day Five - Take a two-hour easy, breezy ride. Enjoy the scenery. Keep your heart rate at 60% of your max.

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