It has been some years since I have put together a legit winter training program. By legit I mean a program that includes something besides riding the bike. I love riding the bike so much and hate the gym with an equal passion, so my default is to get on the bike and let the rest take care of itself. I decided this year that I want to race more, and in order to race injury free I know that time spent in the gym will be rewarding. I've bought time and rented a locker at the YMCA. More importantly I hit my goal of two workouts last week. I choose the Y because it was downmarket, close to home and relatively empty of annoying non cyclists. You know those huge louts who push giant weights and make ugly noises while doing it. Very distracting as I'm forcing my puny arms to lift a few plates. Seriously, the fewer people in the gym the less waiting around. The Y also has a sauna - essential.
I began sensibly with anatomical adaptation - lots of reps with light weights in a circuit. Oh my god is my body not used to that! The day after the first workout many small muscles I don't normally stress in my hips, lower legs and feet were sore. Yesterday, my second workout was a little better, and I know from prior years that in 3-4 weeks it will be much better. In the meantime I'm just thinking about how strong I'll be next spring and summer as the races roll around.
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