Toolbox: The combination of accurate power measurement and controlled smart trainers has taken indoor cycling training to new levels. Here we look at specific uses of power, duration, intensity and cadence to build and maintain solid base fitness levels.

Since most of you have been or will soon be taking some time away from the bike after a long, grueling season of racing or club riding, the first thing to do is to figure out just what taking time away means, and then to make plans for your best off-season yet. We start by advocating experiencing life as a couch potato.