CoachingAnswer

HOW SHOULD YOU TRAIN FOR CYCLING IN WINTER?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Winter training should emphasise consistent, mostly low-intensity aerobic volume — building the base that spring intensity work will sit on top of — combined with a small amount of structured indoor intensity to prevent fitness loss. Indoor trainers make consistency easier when weather is poor, but the biggest mistake amateurs make is either doing nothing until spring or trying to hold peak intensity all winter with no let-up.

KEY TAKEAWAYS

Winter is base-building season — mostly aerobic volume, not peak-intensity work.
Indoor trainers solve the consistency problem when daylight and weather cut outdoor riding short.
A small amount of structured intensity through winter prevents the spring fitness cliff.
Total rest for months is as counterproductive as training at race intensity all winter.

WHO THIS IS FOR

IS THIS YOU?

The seasonal rider who loses all fitness every winter

You stop structured training completely from November to March and spend every spring rebuilding from scratch.

The rider new to indoor training

You've relied entirely on outdoor riding and need a plan for maintaining consistency once the weather and daylight turn against you.

THE ROADMAN VIEW

Joe Friel has spent decades arguing for a periodised approach where winter actually means something different from summer — not a shutdown, but a shift in emphasis toward volume and base work with intensity dialled back, not eliminated. Most amateurs get this backwards: they either disappear from training entirely or try to keep doing the same intervals they were doing in August, in the cold and dark, and burn out on motivation by January.

The indoor trainer, used well, solves the consistency problem winter creates. An hour of structured indoor work is more valuable than a two-hour outdoor ride cut short by darkness and cold, or worse, skipped altogether because the conditions felt miserable. Smart trainers with structured workouts remove the guesswork and make short, focused indoor sessions properly productive.

The riders who arrive at spring in the best shape aren't the ones who trained hardest through December — they're the ones who stayed consistently active through winter without forcing peak-season intensity onto a body that also needs the seasonal break.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Joe FrielCoach, co-founder of TrainingPeaks, author of The Cyclist's Training Bible
Winter's job in a periodised year is building the aerobic foundation that the rest of the season depends on. Riders who try to hold summer intensity through winter, or who stop entirely, both undermine the following season — one through burnout, the other through lost fitness that has to be rebuilt from zero.
Hear it: Joe Friel's Cycling Training Plan Structure | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Shift your ratio toward volume, not intensity
Reduce the frequency of hard interval sessions to once or twice a week and let easy aerobic riding — indoor or outdoor — make up the bulk of your hours through the base period.
Use structured indoor sessions on the worst weather days
A focused 45-60 minute indoor session with a clear purpose beats an abandoned or miserable outdoor ride. Keep two or three go-to indoor workouts you know you'll actually complete.
Keep a small dose of intensity year-round
One session a week at threshold or VO2max intensity through winter prevents the steep fitness cliff that a full stop creates, without compromising the base-building focus of the season.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEStopping structured training entirely until spring.
FIXMaintain a reduced but consistent training rhythm through winter — even 3-4 hours a week with one quality session keeps far more fitness than a full stop.
MISTAKETrying to hold peak-season intensity through the darkest, coldest months.
FIXDial intensity back and let volume and consistency do the work in winter. Save the highest-intensity blocks for when race season is approaching.
MISTAKEAvoiding the indoor trainer entirely out of dislike for it.
FIXShort, purposeful indoor sessions are far more time-efficient than fighting winter weather outdoors. Even two structured indoor sessions a week meaningfully protects fitness.

FAQ

FREQUENTLY ASKED QUESTIONS

How many hours should I train in winter compared to summer?

Many amateur riders reduce total hours by 20-40% in winter compared to peak season, while shifting the remaining hours toward lower intensity. The exact numbers depend on your goals and available daylight, but the key principle is consistency over volume.

Is it OK to take a complete break from cycling in winter?

A short break of one to two weeks after the season ends is really useful for physical and mental recovery. A multi-month complete stop, however, leads to significant fitness loss that has to be rebuilt each spring, which is a worse trade for most riders than staying lightly active.

Should I do more strength work in winter?

Winter is a sensible time to prioritise off-bike conditioning since outdoor riding time is often reduced anyway. Focus on general strength, mobility and injury-prevention work rather than heavy compound lifting, which carries unnecessary injury risk for most masters riders.

RELATED EPISODES

HEAR THE CONVERSATIONS

Joe Friel's Cycling Training Plan Structure | Roadman Cycling