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Testo: <blockquote data-quote="Alextv56" data-source="post: 5082583" data-attributes="member: 52164">articolo Four Keys to Powerful Winter Training(blog H.A.):"Put your chain in the 53:12 gear and slow down to about 8-10 mph, then  (staying seated) tighten your abdominals, grip your handlebars tightly,  and with all your might turn that gear over until you reach 80 rpm. Once you reach 80 rpm,  the amount of force youre putting on the cranks has reduced to a point  at which its just not enough stress to create muscular strength  improvements. You should plan on doing about twenty of these power  bursts in a session to create enough of an overload to achieve some  benefit."<img src="/forum/styles/uix/xenforo/smilies_vb/beer.gif"  class="smilie" loading="lazy" alt="o-o" title="Beer    o-o" data-shortname="o-o" /></blockquote>