Tips for cycling training in winter: 10 useful steps

For any cycling event, winter training is a test of your perseverance, commitment and motivation. With the 10 tips below you will ensure that you achieve your goals for the new cycling season!

Training in the cold and dark winter months is sometimes seen as a necessary evil, but that does not have to be the case. Although you sometimes would like to, unfortunately you cannot hibernate in the winter and get back on your racing bike fit again in March. So you'll have to find a way to keep cycling (and that's quite fun). Whether you have a goal such as an event or want to improve your level for the new season, here are 10 tips to help you race to success.

1. Make a plan that focuses on your goals

Training without direction is probably not going to do you much good, aimlessly floundering on a Tacx. Fortunately, this is not necessary: ​​give yourself a clear goal to work towards. First decide what you want to get out of your winter training. That could be something specific, like increasing your FTP (read more here about what exactly FTP entails), your five-second power, or working towards a larger goal, such as an event a few months later. First, find a measurable benchmark that will help you determine where you are now. To monitor your progress and to ensure that your work is having the desired effect. Write down your results, this is your 0 measurement. To properly track your progress, you need at least a heart rate monitor. Training based on feeling alone is not that effective. A power meter for outdoor rides and a smart trainer or smart bike for indoor rides provide accurate power data. This way you can keep track of your progress. You can hire a coach, but we suspect you are looking for a do-it-yourself solution. :-) Fortunately, we live in the age of 'there's an app for that', and there are quite a few options to keep track of everything. The 'Training Peaks' app helps you plan and track your training load. Apps such as 'The Sufferfest' or the 'Wattbike Hub' offer training sessions and short training plans. With the plan builder of 'TrainerRoad' you can draw up a detailed training plan.

2. Periodize your plan

When creating your own training plan, it's best to work backwards. Start with the date you want to complete your goal - perhaps a race - determine how much time you have until that date, and then start filling in the spaces. A typical block for an experienced cyclist might be three weeks, followed by a week of recovery. For less experienced cyclists this can be reduced to two weeks with a high training load, and then a week of rest. A typical plan focuses on endurance first, to build your base fitness, then adding intensity as your goal date approaches. These HIIT workouts may only be two or three four-week blocks, with the rest of the training consisting of endurance work.

3. Test yourself and track your improvements

Day one of your plan should start with a fitness test. The purpose of this is to calculate your threshold, whether that's power or heart rate. Once you have this number, you can calculate the rest of your training zones to ensure you're working at the right intensity to achieve maximum gains. The most common threshold test is a 20-minute maximum effort, but even experienced cyclists have difficulty with the pace of these intervals, so the threshold test is a more foolproof method of calculating your zones. Schedule a new test at the beginning of each training cycle, after the week of rest, to reset your zones for the upcoming block. Try to test yourself under the same conditions every time. Factors such as diet, caffeine and fatigue can have a major effect on your performance.

4. Don't forget to rest

The whole point of training is to stress your body so it adapts. During rest periods, your body recovers and improves, making you stronger for the next training block. Persistent stress without taking time for recovery leads to less good results. Overtraining can lead to a suppressed immune system. Because you are more susceptible to respiratory infections during the winter months, in combination with the current pandemic, recovery is very important to stay healthy. In fact, if you get sick, much of the training you've been doing will no longer work, and you'll be back to square one.

5. Make it fun

Make sure you make your training as fun as possible for yourself. Think of listening to your favorite artist or a good podcast when you cycle outside. Or place your Tacx in front of the TV with your favorite series.

6. Train smart, not hard

We understand that you already have endless obligations, so your training has to fit somewhere between family, work and running errands. That's why you make a well-thought-out plan. Instead of pedaling aimlessly, you can use your time cycling as efficiently as possible. By training indoors you can make a stable plan and train structurally. But above all, go outside as soon as you can! Then don't forget the maintenance of your bicycle. When you go outside in wet, wintery weather, your racing bike gets dirty faster. Therefore, clean it thoroughly after every ride to prevent premature wear.

7. Train your weaknesses, stay good in your strengths

Theoretically, focusing on your weaknesses would make you a better cyclist. But don't forget that your strengths will also help you further. If you no longer properly train the area in which you excel, it will no longer remain your strongest point.

8. Don't be afraid of the weight lifting room

Many cyclists see the world as their gym, and their bike as their training equipment, but a few hours of pumping iron every week can yield huge benefits on the bike, and in your everyday life. During the off-season you can train at the gym two or even three times a week, but if you spend more hours on the bike, make sure you have one session a week that focuses on strength and conditioning. Time in the gym will not only increase your overall muscle strength but also help you stay injury-free. Improved flexibility and stronger muscles, ligaments and tendons lead to flexible joints and fewer injuries - especially when you cycle.

9. Eat well

Your body cannot survive without fuel. A poor diet will hinder progress in your fitness. You can easily keep track of your calorie intake and burn with apps or your phone or smartwatch. The goal is to refuel your body enough so that you are ready for the next session. Aim for complete meals with a good balance between proteins, carbohydrates and fats. Eating while cycling is just as important. Not eating during a cycling session of a few hours will not go well for you. In other words, less results, a lesser session and a worse recovery.

10. Find a routine and eliminate excuses to avoid skipped sessions

When planning your training blocks, consider how your workouts will fit into your daily routine and try to fill the gaps between your real commitments and responsibilities with training. A routine where training is a structural part of your week will help ensure that other responsibilities don't overshadow those already limited hours, but be realistic; there are only so many hours in a day. That said, at some point life will get in the way of your training, and flexibility and adaptability are key to ensuring a session can be rescheduled, rather than skipped altogether.