Winter is the time to work on any issues. I go for strength, flexibility, corework, cross-training, and balance. I do some spinning for social workouts, it can be tough but it's not related to cycling. If you are going to spin don't follow the pack, think form, and make sure you are fitted well.
Indoor training, it's good. Do a varied program not just mindless pedaling as you watch TV. Use a HR monitor, workout DVD, Computrainer or similar (spinscan), Rollers, something to keep your mind engaged and conscious.
There is a machine at the gym a Technowave, it's killer. You can follow RPM's and use your HR monitor strap. Due check it out, try it for 10 min. Start on lvl 3 and each minute go up one level and the RPM's increase. I'm doing 45 minutes and intervals with 2 minutes at level 18 to 19, when I get off my legs feel like they are going to explode. Then I do 20 on an elliptical. Only 6 weeks until the days will get longer.
| current weight: 192.0