Winter Training: A Coach's Perspective

• Winter-specific cycling shoes or overshoes
• Thermal bib tights
• Windproof jacket with rear pockets
• Bar mitts or winter-specific cycling gloves
• Clear and yellow lenses for varying light conditions
• Studded tires for icy conditions
• Fenders for wet weather training

Modify Your Training Approaches

Cycling Adaptations

• Focus on high  cadence in cold weather to maintain warmth
• Lower tire pressure for better grip
• Consider trying some off road riding (Mountain Biking/Gravel Riding/Cyclo-Cross) which generates more heat, is less prone to slippy surfaces and can add a fun element to your winter training.
• Focus on shorter, higher-intensity sessions for key speed/power workouts.
• Consider indoor trainer sessions for extreme weather
• Group rides during daylight hours for safety

Running Adaptations

• Shorter stride length on slippery surfaces
• Consider off road (trail/cross country/fell) running for wind protection and to avoid the worst slippery surfaces
• Track workouts (with spikes) for controlled footing
• Treadmill/stepper intervals for speed work/hill work
• Group runs for motivation and safety
• Cross training options include snow-shoeing, cross country skiing and switching to the trails if you are a road runner.

Temperature Guidelines for Cyclists

• Below 20°F (-6°C): Indoor trainer recommended
• 20-32°F (-6 to 0°C): Maximum 90-minute rides
• Above 32°F (0°C): Regular training with proper gear
• Account for wind chill factor on descents

Temperature Guidelines for Runners 

• Below 0°F (-17°C): Indoor training recommended
• 0-20°F (-17 to -6°C): Limit runs to 45 minutes
• Above 20°F (-6°C): Regular training with proper gear
• Monitor wind chill and adjust accordingly

Winter Focus

The winter can feel long so having some goals for the season is a good way to stay motivated. As mentioned previously some people like to switch to winter based races such as cyclo-cross, cross country running/skiing to keep the winter fun and focussed.

Another good focus for winter is strength; making good strength gains in the gym when the weather is cold and the nights are dark can pay off massively in the spring and summer when you come into the early season strong. A good strength programme can:

• Protect you from injury and iron out any niggles
• Complement your endurance
• Provide a good baseline for skills needed for your sport (proprioception, hand-eye coordination, reaction times, multi-tasking, grip strength).

• Build strength in key muscles needed for your sport (quads, glutes, hamstrings).

Performance Optimization

Nutrition Strategies

Winter is often a time when athletes complain about weight gain. This is partly due to seasonal holidays being based around food and darker nights/shorter days often leading to cravings for foods high in simple carbohydrates and fats. In addition to this whilst we may reduce our volume of endurance training our appetite can remain the same.

Following the athlete's plate system and sticking to the easy or moderate training plate can help. A high focus on fruits and vegetables is good at all times, but particularly if you are training less and want to avoid gaining weight. The phyto-nutrients in the fruits and vegetables can also help offset a lower mood which can come during cold, dark weather and boost your immune system.

• Choosing warm food options can also make your food more appealing and seem more filling.
• Pre-workout warming foods (hot oatmeal (porridge), toast with nut butter)
• During-workout easily digestible carbs like gels and bars may need to be stored close to your body for heat so they do not change texture/become frozen (although this can make accessing them a bit tricky).
• Hot drinks to stay hydrated throughout the day and during your workouts will motivate you to drink (use insulated bottles/bladders).
• Hydration reminders might also be worth it whilst training as we do not get the same thirst signals that we do in warm weather.

   

Training Zones and Training Intensity

After a down period, your zones are likely to have changed so it's worth doing some kind of test to set your base. I tend to keep things simple and use the following:

Joe Friel's half hour test (which works for cyclists and runners equally well).

5 minute max pace/power test (again this works just as well for cyclist and runners).

For athletes focussing on ultra events winter can also be a good time to do a block of VO2Max training. This is not particularly race specific so can be done early on and will create space for you to work on your FTP/Lactate Threshold fitness later in the year when the weather is pleasanter for longer sessions outdoors.

VO2Max sessions lend themselves well to indoor training as they keep the session interesting avoiding the boredom of the treadmill/trainer. If you like to train outdoors, then shorter harder sessions (so long as it is not too slippy) mean you can enjoy some fresh air without getting too cold.

Training zones can vary slightly, in particular, heart rate can be higher (or lower) in cold conditions, power output ability and pace is different on soft terrain. Always cross check your zones with Rate of Perceived Exertion (RPE) and defer to RPE when in doubt.

Mental Training

Mental training, like physical training needs to be done throughout the year. If you spending less time on the trails/on your bike then spending some of that time working on mental training is a good use of time indoors. As with any skill, the more you practise the better you get at mental training, so doing the ground work in winter will mean you have all the skills you need to be mentally strong for your first races of the season.

• Visualization techniques for race conditions and confidence
• Goal setting for spring events
• Training diary maintenance
• Regular progress assessments with a knowledgeable friend, coach or therapist.

Weekly Training Template

These are designed run on a 3 or 4 week cycle with every third or fourth week being easy (50% of speed AND 50% of overall volume with reduced strength).

Cyclists

Runners

Long-term Benefits

Consistent winter training provides specific advantages for endurance athletes:

• Improved cold-weather adaptation
• Stronger base fitness for spring races
• Better technical skills in challenging conditions
• Reduced seasonal performance fluctuations
• Mental toughness development

Conclusion

Winter training for cyclists and runners requires more planning and flexibility than fair-weather training, but the rewards are substantial. By focusing on sport-specific adaptations, maintaining proper gear, and balancing indoor and outdoor training, athletes can emerge from winter stronger and ready for spring competitions.

Remember that winter training success comes from consistency rather than heroic single sessions. Stay patient, adapt to conditions, and maintain focus on long-term development. With proper guidance and preparation, winter can become a cornerstone of annual training cycle.