Skip to main content

4 WINTER TRAINING TIPS FOR CYCLISTS

While most folks don’t think of winter as a great time to be cycling, winter training can be a great time to set up a foundation for the next year. For most of us in Hood River, we’re looking to come into the spring feeling fresh and be stronger later in the summer and fall. Like most things in life, this starts with “it depends.” A few things it depends on include:

  • time allowances - How much time do you have to dedicate 

  • access and equipment

  • your personal goals 

1. RECOVER STRONG

The first thing most folks should be doing is taking the time to ease back on the intensity of your rides. This doesn’t mean that every ride is slow and boring, but that there’s an opportunity for your body to catch up from the summer and fall of hard riding. Generally think about doing a few hard efforts each week, and also several easy efforts each week. Keep the easy rides easy, and the hard rides hard. 


2. ENJOY TIME OFF THE BIKE

For those of us who spend lots of time on the bike, the winter is also a great time to enjoy other activities. Maybe that’s cross country skiing, running, pickleball or table tennis. I know I can feel like I need to burn the candle at both ends during the summer and fall knowing that I won’t have the same warm temperatures and daylight during the winter. Use this time to catch up on the other activities you enjoy and keep the bike hanging on the wall longer than you would during the summer. 


3. INJURY PROOF YOURSELF

Winter can also be a great time to either re-commit to strength or start building a strength program. Not too long ago, strength training and cycling didn’t talk to each other. However the understanding has changed quite a bit and the pendulum has swung. Not only can strength training make you a stronger cyclist, it also can help you with the rest of your daily activities. None of us get paid to ride a bike and we have to carry groceries, pick up the kids, haul things around the yard and other activities. By building strength outside of cycling, you’ll also reduce the risk of injury doing some of these other activities. 


4. FIND A GOOD COACH

If these all seem overwhelming and you don’t know where to start, the last thing you can do this winter is either find a coach like Bekah Rottenberg here in Hood River to help guide you, or spend some time digging a little deeper into these. There are amazing resources available today with Youtube videos, podcasts, training platforms like Zwift or Trainer Road, or books like Strength Training for Cycling Performance. 


When thinking about improving your cycling this winter, consider; 

  • Ease things up, through it doesn’t have to be every ride

  • Mix things up and enjoy other activities

  • Start a new habit of strength training

  • Find a coach or learn more to self-coach


In the next article we'll dive deeper into how to use tools like Zwift or Trainer Road


ABOUT THE AUTHORS

Casey and Tara Gatz are both avid cyclists. Casey is a USA Cycling certified coach, and Tara is a NASM personal trainer and certified massage therapist. Together they own Mend Massage in Hood River. They're both Mountain View Cycles ambassadors and lead our group road rides during the Spring and Summer season.