Gaining watts at 3°C: the advancetagthe hidden of winter

What if mornings at 3°C were the key to boosting your FTP before the holidays? Recent research suggests that training in the cold isn't just a constraint, but can become an advantage.tagPhysiologically. In just a few weeks, VO₂max increases, mitochondria multiply, and the body learns to use fat more efficiently as fuel. Here's how to transform your winter training into a springboard for a great season.

By Guillaume Judas – Photos: depositphotos.com

The cold weather doesn't have a good reputation among cyclists.However, it holds a hidden potential that several research teams have begun to explore: when the temperature drops below 8°C, blood flow distribution changes, the skin receives less blood, and muscles take priority. Slow-twitch fibers, the marathon runners of exertion, are particularly vulnerable.tage solicited. Result: better pedaling efficiency at equal power. Some studies published in American Journal of Physiology in 2023 show that regular sessions in cold environments improve tolerance to exertion and metabolic efficiency in trained cyclists.

But this is only the beginning. The cold acts as a controlled stress signalIt notably stimulates the production of PGC-1α, a key protein in the creation of new mitochondria – the tiny cellular factories that convert oxygen into energy. Studies published in the Scandinavian Journal of Medicine & Science in Sports Studies show that exercise combined with cold exposure can increase the expression of genes linked to mitochondrial biogenesis and promote better lipid oxidation. In practice: you last longer, you recover better, and you draw on your energy reserves.tage in fat reserves.

Another, more subtle effect concerns muscle oxygenation: Peripheral cooling alters microcirculation and oxygen availability in the muscleSome summaries published in theEuropean Journal of Applied Physiology These findings suggest that adaptations to training in cold conditions involve long-term changes in oxygen perfusion and transport. While this is far from a "doping" effect, these adjustments as a whole can support endurance performance.

Winter training isn't always fun. But its benefits are undeniable.

A winter plan

So, how can you enjoy it without shivering unnecessarily? The principle is simple: three progressive outings per week, with a key tip.

Start with two hours in zone 2 when the temperature is between 3 and 6 °C. Add three eight-minute blocks at 85% of your FTP at the end of your outing.
The following week, increase to two and a half hours with four blocks at 88%.
Climb to a peak of three hours with five blocks at 90%. The idea? Let the cold do its work on vascularization and the onset of... route Metabolic training during the endurance phase, then hitting hard once the system is well stabilized. That's where the gains are built.

Some precautions

For this to work, a few rules must be followed. First, Warm up inside Ten minutes of low-intensity indoor cycling will prevent thermal shock. Then, protect the ends – warm gloves, shoe covers – but let the torso breathe with a merino base layer and a light windbreaker. Drink hot An insulated bottle at around 40°C helps maintain your comfort and hydration. Finally, finish strong! Intervals at the end of a run maximize training stressThen slow down for ten minutes with light pedaling to gradually return to normal and limit post-exercise chills.

Driving in winter requires a gradual adaptation.

Winter is not a pause. It's an accelerator.The cold doesn't slow you down: it forges you. Mitochondria multiply, capillaries thicken, VO₂max increases. And while others hibernate in front of Netflix, you're pedaling towards a stronger spring. So tomorrow, when the alarm rings at 6:30 a.m. and your breath fogs up, smile: your best coach has just gotten up.

This is clearly demonstrated.

Cold alters the distribution of blood flow
Cutaneous vasoconstriction reduces blood flow to the skin and redirects it to deeper tissues and muscles. This is a classic thermoregulatory mechanism described in numerous human studies.
Cold is a stressor that activates adaptation pathways
The combination of exercise and cold increases the expression of certain genes linked to mitochondrial biogenesis (including PGC-1α) and may promote better use of fats as an energy substrate, especially at moderate intensity.
It is perfectly possible to train effectively in cold conditions.
Reviews on cold adaptation show that people regularly exposed to cold adapt at the vascular, metabolic and perceptual level (they feel less cold, they manage effort better).
Structured blocks (zone 2 + intervals) improve VO₂max, endurance capacity and FTP
This is robust in the training literature, even when studies do not specifically focus on winter: combining base endurance and threshold/close-to-FTP intervals improves cycling performance.

Sources
Lundström et al. (2023) – American Journal of Physiology – Regulatory, Integrative and Comparative Physiology
Giroud et al. (2020) – Scandinavian Journal of Medicine & Science in Sports
Daanen et al. (2014) – European Journal of Applied Physiology

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