Gaining weight in winter: normal, and how to balance it out

Yes, gaining a few kilos in winter... it's human. Besides, admit it: this scenario probably resonates with you. The bike is hibernating in the garage, the days are getting shorter, we swap the exit route against the sofa + blanket + Netflix series… And, to top it all off, it’s the blessed season for raclette, tartiflette and “charcuterie and cheese” aperitifs with friends. Result: the scale needle climbs steadily. But the good news is: for us cyclists transitioning to running or multisport enthusiasts, this is perfectly normal. When the cold weather sets in, the body naturally reduces training volume and recovers more quickly.tage, lack of light… and stores a little. Two or three extra kilos? Nothing to worry about It's simply a matter of physiology. In short: don't panic. You haven't "given up". You're just... in winter mode.

By Jeff Tatard – Photos: DR

Why you shouldn't feel guilty

The body seeks balance The longer you stay warm under the blanket, the more the desire for comfort grows… and so does your appetite.
In winter, a cyclist or triathlete naturally expends less energy than in the middle of the season; therefore, calories tend to adjust towards maintenance, sometimes with a slight surplus.

Nothing unusual : these reserves even support immunity.
When the rain is beating down on the skylight and motivation is slipping away, a few extra grams become almost… strategic.

And then, we all know that cycling friend who used to say, with a sly smile: "I'll resume after the Epiphany cake!"

Result: +5 kg on the scale, certainly… but a gentle resumption, renewed pleasure, and legs that are turning smoothly from April-May-June.

Moral of the story: winter weight is a stage, not a verdict.

The mistake to avoid: the hunt for grams in a hurry

The classic scenario: you step on the scales, you see +2 or +3 kg in November even though it's only been a little over a month since we cut back, and the holiday season hasn't even started → "PANIC MODE!" → 5-day commando diet: "I run every day, I only eat salads, no more cheese, no more dessert, nothing."

The result two days later: fatigue, low morale, weak legs, plummeting performance.

Mistake: punishing one's body. The right approach: listening + progression.

The body does not read "Lose 5 kg in 2 weeks"He reads: "Moderate adjustment + regularity."

When you get back in the saddle or resume racing

We must accept that a possible return to the "previous" weight will only happen when the body is ready.

So :

• Gradually increase the volume (→ see article Gradually resume and relearn how to run.)
• Don't expect to reclaim the Strava KOMs nor shatter Garmin records immediately
• To integrate reinforcement + mobility → align weight + performance + posture

Your body needs to readjustThe weight of a winter month is not the enemy; it becomes problematic. only if total immobilization + very rich diet.

When to really worry

• +6 kg in a very short time, for no reason
• Loss of energy, disturbed sleep, endless recovery
• Emotional relationship with food (guilt, anxiety)

If any of these points appear → consult a qualified specialist (dietitian, nutritionist, naturopath…). Not the cat of 3bikes.

Final message

Take a moment: look at your bike. He doesn't take stock, he doesn't keep track of the raclette evenings. He's just waiting to be taken outside to breathe some fresh air.

So yes, +1, +2, +3, maybe even +4 kg this winter. So what? Nothing is broken. Nothing is lost. The body adaptsIt goes through seasons, just like us.

What really matters: kindness, regularity, gradual recovery. Not perfection. Not punishment.

Eat your vegetables, keep your motivation up, stay hydrated, get your body moving again. The blanket is comforting… but the cockpit of the bike reminds us that we were made to move forward.

With a little patience and the right dosage, in the spring you will find more strength, more flexibility, more joy.

And guess what? Your GP5000s will resume the route as if nothing had changedIf not you, a little wiser.

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=> To delve deeper and better understand the nutritional balance of athletes, consult the clear and accessible resources of Benoit Nave