We’re in the middle of Winter and with the cold, sometimes grim weather coupled with the short days, we know it’s tempting to hang up your cycling gear until spring. But winter doesn’t have to mean the end of your fitness journey. With a well-crafted training plan, you can carry on cycling, build strength, and stay motivated — even on the coldest of days. Here’s our top tips to stay in shape until the warmer weather returns. When is that by the way!? 

Setting Training Goals

Before you start, a key step is to define what you want to achieve during winter. Are you aiming to maintain your current fitness level, build endurance, or prepare for a specific spring event? Clear and realistic goals will help you stay focused and also keep you motivated as you measure your progress.

Break down your goals into manageable steps. For example:

• Ride three times a week, indoors or outdoors.
• Improve your FTP (Functional Threshold Power) by 10% over three months.
• Incorporate one strength training session per week.

Tracking your progress is key. Use cycling apps like Strava or Garmin to monitor mileage and performance, or simply keep a diary of your rides and workouts. Seeing your progress can be incredibly motivating when the weather isn’t!

Indoor Training Options

For many cyclists, indoor training becomes a winter lifeline as there’s no worries about the weather or daylight hours.

Smart Trainers and Apps

Smart trainers, paired with platforms like Zwift or TrainerRoad, have revolutionised indoor cycling. These tools offer brilliant immersive experiences, from virtual group rides to structured training plans designed around your goals.

Turbo Trainers

If you don’t have a smart trainer, a basic turbo trainer is still a fantastic option. Combine it with interval workouts or use it for steady endurance rides.

Tips for Success Indoors

• Set up your space for comfort: a fan, a towel, and a water bottle are essentials.
• Plan your sessions: structured workouts are more effective and less monotonous.
• Mix it up: alternate between long endurance rides and shorter, high-intensity intervals to mix things up.

Indoor training isn’t just a backup plan; it’s an opportunity to build strength and precision that translates directly to outdoor performance come Spring.

Outdoor Training Tips

Winter riding isn’t just possible—it can actually be great fun … with the right preparation, that is! Fresh air, crisp landscapes, and, of course, the challenge of it all, can make outdoor rides a great part of your winter routine.

Gear Up

The key to comfortable winter rides is layering. Start with a moisture-wicking base layer, add an insulating mid-layer, and top it off with a waterproof jacket. Don’t forget thermal gloves, overshoes, and a good set of lights to make sure you can be clearly seen.

Plan Smart Rides

Shorter, more frequent rides can be easier to manage in winter conditions. Focus on endurance-paced rides that don’t push your limits in icy weather. Choose well-maintained routes with minimal traffic to reduce  risks.

Stay Safe

Be aware of road conditions, especially on frosty or wet mornings. Wider tyres, slightly lower pressure, and good-quality mudguards can make a significant difference in safety and comfort.

Cross-Training and Strength Work

Winter is the perfect time to diversify your training. Cross-training can prevent burnout, reduce the risk of injury, and even improve your cycling performance.

Alternative Activities

Consider activities like running, swimming, or rowing to keep your cardio fitness high while giving your cycling muscles a break. These sports are particularly useful on days when cycling outdoors isn’t an option.

Strength Training

Strength training is often overlooked by cyclists, but it can really enhance your performance. Focus on exercises that build core and leg strength, such as squats, lunges, and planks. If you can’t access a gym, bodyweight exercises or resistance bands are excellent alternatives.

So, there you have it, winter training definitely doesn’t have to feel like a chore. Set clear goals, balance indoor and outdoor rides, and mix in some cross-training and you can emerge from the colder months fitter, stronger, and ready for the spring cycling season.

Remember, consistency is the key to staying on track, whether you’re braving the elements or pedalling in your living room, every ride is a step toward a successful cycling season.

Stay warm, stay safe, and happy cycling! 🚴‍♂️