Yanto Barker is one of the leading figures on the British domestic circuit, having finished as the domestic number one in 2013 before winning the Elite Road Series in 2014.

And the key to successful winter training, according to Barker, starts with structure, with no junk miles in his schedule and a balance between base training and rides at a higher intensity.

“I usually do between 15 and 18 hours a week riding before Christmas but then that goes up significantly in the new year to anything up to 30 hours a week,” he says. “It is all focused and planned riding – no junk miles – everything is specific.

“It’s old fashioned now to only include intensity near to the season so I include it throughout the winter at different times within training seasons.

“It does ramp up in the new year with more intense and frequent intervals but it starts immediately after my rest at the end of the last season.

“I would always advise people be structured with their training. Don’t do it if you are not absolutely sure what you are doing it for.

“Also set yourself targets, because to achieve them is rewarding – just make them well-calculated, and worthwhile, so they are actually an achievement.”

To learn more about how to ensure you’re riding at the right intensity, read our guide to training zones.