There are two basic mistakes you can make with your training in the winter. (And yes, it's still winter for many of us!)

Mistake #1: doing too much

Mistake #2: doing too little

But how do you know how much is just right? Coach Ricky Arnopol digs into the details with Ben Delaney on the micro and macro levels.

Ricky and his Project Echelon teammates are just back from racing the Mallorca Challenge in Spain alongside the likes of WorldTour teams like Ineos Grenadiers and Soudal Quick-Step, so Ricky first shares some stories of his adventures there.