Cycling in summer is easy.
Cycling in winter is a test.

Short days, cold air, wet roads, wind that slaps your soul…
Winter strips cycling down to one question:

Are you going to adapt — or lose everything you built?

Most cyclists fall apart in winter.
They stop riding, lose their rhythm, lose their fitness, and step into spring feeling heavy, slow, and frustrated.

But the riders who adapt to winter — even at low volume — step into spring with momentum, sharpness, and confidence.

This guide shows you exactly how to do that.

Not by “being tough”…
…but by riding smart.

🌡️ 1. The Physiology of Winter: What Your Body Is Really Doing

Here’s the truth:

Winter training is not about building peak fitness — it’s about not losing what matters.

And what matters in winter is:

• Aerobic capacity (your base)

• Pedal economy (smoothness and efficiency)

• Strength endurance

• Consistency

• Immune system

• Motivation

Why you lose fitness so quickly in winter:

• Your VO2max drops fast if volume disappears

• Muscles get stiffer in the cold

• HR is suppressed outdoors and elevated indoors

• Warm-up takes longer

• Immune stress is higher

• Motivation is lower

So winter training is a balance between:
🔥 Just enough load to maintain your base
😴 Just little enough to keep your immune system alive

Here’s the mental shift:

Winter is not about being super fit — winter is about being ready to get super fit when the sun comes back.

🏠 2. Indoor Training: The Winter Engine Room

Indoor training isn’t a backup plan — it’s the most efficient winter training you can do.

Why indoor training works so well:

• No traffic

• No stoplights

• No wind

• Constant resistance

• Perfect interval execution

• No “winter excuses”

You get more training effect per minute.

The recommended trainers:

• Wahoo KICKR — my daily weapon. Accurate, stable, quiet.

• Garmin Tacx Neo — road-feel simulation, almost silent.

• Elite Direto XR — strong value for money.

• Zwift Hub One — best budget smart trainer.

Apps that keep you consistent:

• Zwift — motivation, races, social riding.

• TrainerRoad — pure structured training.

• Wahoo SYSTM — strength + cycling combined.

The most effective indoor winter session:

45–60 minutes endurance / sweet spot at 85–90 rpm.

It keeps your aerobic system alive without trashing your immune system.

Pro tip: The “Micro Winter Block”

Do this for 8–12 weeks:

• 2 × indoor structured sessions

• 1 × gym day

• 1 × outdoor endurance (if weather allows)

This builds insane early-season form.

🌧️ 3. Outdoor Riding in Winter: The Smart Way (Not the Hero Way)

Most winter crashes happen because people want to be tough.

But toughness doesn’t build fitness if you’re injured.

My three outdoor rules:

1. Below 1°C? Indoor. Do not ride.

2. Wet cobbles = ice cubes with texture. Avoid completely.

3. If you can’t feel your fingers, your reaction time is gone. Stop.

Surfaces that are surprisingly dangerous:

• Frozen bike paths in shaded areas

• Puddles that hide potholes

• Leaf-covered corners

• Steel bridges

• Painted lines when wet

Winter tire pressure

Slightly lower your PSI:

• Road tubeless: 65–75 PSI

• Clinchers: 80–85 PSI

• Gravel: 30–40 PSI

This gives more grip and stability in cold conditions.

Cold-weather pacing strategy

Your body produces 30–40% more heat in the cold.
Start slower. Warm up longer.
If you go too hard too soon, you risk:

• Muscle tightness

• Higher RPE

• Breathing strain

Long winter rides should feel comfortable, not heroic.

👕 4. The Clothing System That Actually Works

Winter riding comfort is a system, not just a jacket.

Here’s the system:

1. Base layer (tight + breathable)

• Uniqlo HeatTech (cheap, warm, perfect)

• Rapha merino

• MAAP thermal

This layer traps heat and moves sweat away.

2. Mid-layer (optional but powerful)

A fleece-lined jersey or gilet for 0–8°C rides.

3. Outer layer (windproof + water-resistant)

Your jacket must block:

• Wind

• Light rain

• Sprays from the wheel

• Cold air on descents

Quality matters more than brand.

4. Tights

Winter = full bib tights.
Forget leg warmers below 10°C — they freeze.

5. Hands

Your hands control:

• Braking

• Steering

• Safety

Cold fingers = danger.

Use deep winter waterproof gloves.

6. Feet

Your toes will always be the first to die.

Use:

• Neoprene overshoes

• Merino socks

• Toe warmers for long rides

7. Head & face

Use a:

• Thermal skull cap

• Balaclava

• Neck buff
  Keeps your ears warm and your body temperature stable.

8. Lights

Front light = see
Rear light = be seen

If you ride without lights in winter, you’re gambling with your life.

🌅 5. How to Ride in the Dark Without Hating It

Riding in the dark can be great — if you do it right.

When NOT to ride in the dark:

• Heavy rain

• Busy city roads

• No street lights

• If you have prescription glasses (hello, Mark)

Rain + darkness + reflective glow + foggy lenses = chaos.

When dark riding works:

• Forest or countryside with lights

• Clear evenings

• Wide bike paths

• Group rides (safer, more visible)

Optimal light setup:

• 1000+ lumen front light

• Bright red rear with flash mode

• Helmet-mounted light (for seeing around corners)

If your lights feel “good enough,” upgrade them. You’ll never regret it.

🧘‍♂️ 6. Why Strength Training Is a Winter Superpower

The biggest mistake cyclists make:
Only riding in winter, and ignoring strength.

But winter is THE season to build:

• Hip stability

• Core strength

• Glute activation

• Injury resistance

• Pedal power

My winter routine:

• 2 gym sessions per week

• Focus on Bulgarian split squats, hip thrusts, dead bugs, side planks

• Light weights, high control

• Balance > brute strength

This makes your spring training way smoother.

🗓️ 7. How to Build the Perfect Winter Training Week

Here’s the gold-standard winter template most recreational & serious cyclists can use:

Option A — 6 hours/week

• Mon: Rest or gym

• Tue: Zwift endurance (45–60 min)

• Wed: Gym

• Thu: Zwift sweet spot (45–60 min)

• Sat: Outdoor endurance (2–3 hours)

• Sun: Optional 1-hour spin

Option B — 8–10 hours/week

• Tue: Indoor intervals

• Wed: Gym

• Thu: Indoor endurance

• Sat: Long ride outside (3–4 hours)

• Sun: Tempo endurance or gravel (1.5–2 hours)

The goal:

Consistency, not volume.
You want to step into spring feeling fresh and ready, not exhausted.

✈️ 8. The Warm-Weather Escape: The Ultimate Winter Hack

If you want to progress in winter — really progress — go somewhere sunny for a week.

Best places:

• Calpe

• Girona

• Mallorca

• Gran Canaria

Benefits:

• Longer rides

• Climbing

• Vitamin D

• Mental reset

• Consistent training

A 7–10 day training camp in good weather gives you more motivation than three months of Dutch grey sadness.

And yes — it’s worth the money.

💡 Final Takeaway: Winter Is Won Through Consistency

Winter is not a season to fear.
It’s a season to manage — with the right expectations, the right gear, and the right strategy.

Here’s the truth:

You don’t need to be your fittest in winter.
You just need to stay ready.

Stay warm.
Stay safe.
Stay consistent.
And when March comes, you’ll blow past everyone who disappeared in November.