How to train in winter when you are a recreationnal cyclist?

Ah, winter… That time of year when the routes are cold, the days are short, and we hesitate between putting on the long shorts or staying under the covers. But let's be honest, the off-season is also a golden opportunity to lay the foundations for a great cycling season. If you're an amateur, you may not have the desire or the time to follow a pro program, and that's fine. So, How to train effectively without burning out or freezing? Here's our guide, with a hint of humor to warm up the atmosphere!

By Jeff Tatard – Images: firefly.adobe.com

How many times a week should you train?

No need to drive 25 hours a week like Pogacar. You are an amateur with a busy life, so 3 sports sessions per week are enoughThe idea is to find a balance between work, family, and your passion.

Here is a typical distribution:

• 1 basic endurance bike ride (2 to 3 hours).

• 1 specific session (strength or intensity), notably on a home trainer.

• 1 light or alternative session (recovery, technique or other sport).

In short, aim for quality over quantity. Remember: better a motivated amateur than an exhausted zombie.

December: take a break to get going again

December is the month of transition. You may have spent the fall digesting your season (and a few raclettes or tartiflettes). The goal here is simple: reconbuild your endurance base.

• Basic endurance: 2 to 3 outings per week at low intensity (Zone 2). It’s long, it’s calm, but it’s essential. Remember to listen to podcasts, otherwise you’ll get bored.

• Strength on the bike: uphill or on a home trainer, do 3×10 minutes at a low cadence (50-60 rpm).

• Weight training: squats, lunges, Nordic, core strengthening. Yes, lifting weights is also cycling!

The objective: ride “quietly like Oliv”, that friend who gets overtaken by everyone in December, but drops you off in April.

January: we start working a little more seriously

The holidays are over, you may have overindulged in the Yule log, but January is the time to step it up a notch. We keep the endurance but we add a little intensity.

• Long outings with variations: 2h to 3h with a few blocks in Zone 3 (3×10 min, for example).

• PMA and threshold: on home trainer, testDo short but intense efforts: 4×5 minutes at 90% of your PMA (maximum aerobic power).

• Technique: work on your cadence with exercises at +100 rpm for better fluidity.

• Cross-training: vary the pleasures with cross-country skiing if you have access to it, or more conventionally running or even swimming. It changes, and your muscles will thank you.

February: the return of intensity

February is the month when we start to simulate racing efforts. The first competitions are approaching, and we need to awaken the beast within you.

• Mixed outings: 3 hours with blocks in Zone 4 (3×8 min at 90% PMA), followed by sprints (10×10 seconds at full speed).

• “Hardcore” PMA: do 5×4 minutes at 100% PMA, recovery 4 minutes. Yes, it stings, but it’s effective.

• Race simulations: if possible, ride in a group and reproduce attacks, restarts, and varied efforts.

The objective: be ready to respond from the start of the first race. And if you've done a good job, you'll be the one letting others down, not the one exploding.

Some tips for surviving winter 

• Gear up!: If you're riding outside, invest in good clothing (long gloves, shoe covers, windbreaker). There's nothing worse than freezing on the route.

• The home trainer is your friend: yes, it’s not glamorous, but it’s practical for intense sessions without risking pneumonia.

• Recover well: Don't neglect rest. A good night's sleep and a balanced diet are worth all the workouts in the world.

• Stay motivated: Think about your goals for the season and visualize your progress. Imagine the finish line, your arms raised, the bouquet on the podium or the medal around your neck, or simply the satisfaction of beating your friends in a nice climb.

The winter training triptych: Strength, FTP and Speed, do you know it?

This type of home trainer session is not chosen at random. We are particularly fond of it at 3bikes.fr. Each part has a specific objective, and the order is very important to optimize the effectiveness of the training.. Here's why we link Strength, FTP, then Speed, and some practical advice for adjusting your gears and cadences.

1. Strength (7 minutes at 85% of FTP, cadence 55 rpm)

Why?

We start with strength because it mobilizes your muscle fibers in depth at a moderate intensity, without depleting your energy reserves. This prepares your legs to take on the rest of the session. Working at a low cadence specifically solicits the muscles without overloading the cardiovascular system.

Recommended gear

Use a gear heavy enough to maintain 55 rpm while reaching 85% of your FTP. For example, 52×13 or 14 on a trainer can be a good starting point. Adjust according to your feeling to avoid “spinning your legs”.

2. FTP (7 minutes at 100% FTP, cadence 95 rpm)

Why?

The second phase works your functional threshold power (FTP), that is, your ability to sustain an intense effort. After the strength work, moving to a higher cadence engages moretagand the cardiovascular system and complements muscular work in a dynamic way.

Recommended gear

Reduce the resistance slightly to allow smooth pedaling at 95 rpm while remaining at 100% of your FTP. A 52×15 or 16 gear ratio is often ideal on a home trainer, but be careful not to “spin in the void”.

3. Speed ​​(7×30”/30” full throttle, cadence 100-110 rpm)

Why?

Short sprints (30 seconds flat out followed by 30 seconds of active recovery) conclude the session by developing your explosiveness and peak power. This maximum effort simulates the attacks, accelerations or relaunches that you experience in a race. Putting these sprints last ensures that you are well warmed up and that your muscles are already mobilized.

Recommended gear and cadence

Choose a gear ratio light enough to achieve a fast cadence without too much resistance, for example 50×16 or 17 aiming for a cadence of 110-120 rpm. During the 30 second “recovery”, gently grind the small chainring around 90 rpm to eliminate lactates.

Why this order?

1. Strength first to recruit your muscle fibers and prepare your legs for the effort.

2. FTP then to activate your cardio-respiratory system without exploding your energy all at once.

3. Speed ​​last, because sprints require maximal effort that you couldn't deliver effectively if you started with them.

When to integrate it into your routine?

Do this session every 2 weeks during the winter. This allows you to stimulate your three main cycling qualities (strength, threshold, and explosiveness) while varying the stimuli. With this triptych, you prepare for both long distances and explosive moments in racing..

Please note: this session lasts approximately 50 minutes and can be included in a training week containing 2-3 other longer outings or specific sessions. Perfect for winter, it guarantees an explosive recovery from spring!

In short

Winter is the season when amateur cyclists build the foundations for their future performances.. No need to overdo it: 3 to 5 well-calibrated sessions per week are enough. December is dedicated to strengthening and the basics, January to the introduction of progressive intensities, and February to the simulation of racing efforts. With consistency and a methodical approach, you will be ready to attack the season with sharp and responsive legs.

And remember: winter is not made to shine, but to build. So work hard, put in the watts, but keep an eye on recovery and freshness to unleash your potential in the spring.

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