plyometric

You need to have your initial injury reassessed. I.e x rays etc to see what's causing these issues . U can then treat accordingly. It could be various things like I proper healing or bony spur growth, scar tissue at site of injury etc. To address the calf range of motion ...you need to do standing calf stretches and seated calf stretches

I would like to think that during this 'off season' you increase your volume (amount of hours spent on the bike) and decrease your intensity (measured in heart rate or wattage' and with 2 months before Amashova start decreasing volume and upping the intensity . Now is a great time to improve power through gym workouts ....Squats , lunges , 1 leg squats , dead lifts keeping reps light for about 3-4 sets of 12-15reps and as amashova approaches decrease reps and increase your weight ( 5-7 reps ) 3-4 sets. Core work : Pilates is great of do it daily at home . Also cross train during this time to increase aerobic base....swim , run etc. Don't worry about speed skills during winter ...just focus on fitness .

I would like to think that during this 'off season' you increase your volume (amount of hours spent on the bike) and decrease your intensity (measured in heart rate or wattage' and with 2 months before Amashova start decreasing volume and upping the intensity . Now is a great time to improve power through gym workouts ....Squats , lunges , 1 leg squats , dead lifts keeping reps light for about 3-4 sets of 12-15reps and as amashova approaches decrease reps and increase your weight ( 5-7 reps ) 3-4 sets. Core work : Pilates is great of do it daily at home . Also cross train during this time to increase aerobic base....swim , run etc. Don't worry about speed skills during winter ...just focus on fitness .