Indoor workouts: Making the most of the trainer
Winter training can be challenging, especially in December when the days are short, the temperatures drop, and fitting in a five-hour endurance ride feels like the mission of the day. On days when the weather is just too gnarly, I often jump on the trainer or split my rides: an outdoor morning session followed by an indoor “sweaty fest” in the afternoon.
Honestly, I always have to pump myself up before getting on the trainer because my motivation often equals zero. To make it more engaging, I pair good music with Zwift. I like the sense of movement it gives me—things changing in front of me helps me focus. Watching movies doesn’t work for me; weirdly, I just can’t concentrate.
On the rollers, I start with a 15-20 minute warm-up, finding the right rhythm. Then, I move into strength efforts: five minutes on, five minutes off. This workout keeps me fully engaged and makes time fly while allowing me to focus on activating the right muscles by pushing a low gear. It’s sweaty, productive, and oddly satisfying.
Finding winter freedom by exploring other sports
Winter is one of my favourite times of the year because I can include other sports in my routine without worrying about compromising my racing form. After taking some time off, I ease back into my program with jogs that eventually turn into faster runs, yoga sessions that lead to proper gym workouts, and—if I can gather a group—I love playing basketball.
Basketball is special to me because it throws me back to my childhood. There’s something about it that makes it feel free and crazy in the best way. It’s an intense, fun way to stay active while breaking out of the cycling routine.
Building balance and power through strength and conditioning
Before I jump into strength training, I always visit my physio to assess which muscles need extra attention. We evaluate my body’s alignment to identify any imbalances that could be corrected. In the last few years, the diagnosis has been consistent: my upper body always needs work since I spend so much of the season focusing on my legs and glutes.
I prioritise my deep core muscles because they keep my body stable and injury-free. From there, I focus on building pure power with exercises like deadlifts, hip thrusts, Bulgarian split squats, and regular squats. My sessions are short but explosive—it’s about quality over quantity.
Staying motivated on cold days
Motivation in winter comes in waves. Some mornings, I wake up feeling energy flowing through my body, and other days, I just want to stay in bed. On those tougher days, I create routes with a purpose. It sounds silly, but having a goal—like visiting a nice bakery or coffee shop—sparks a bit of joy.
As I’m exercising, I allow myself to indulge in whatever delicious baked goods I want. I’ve got a serious sweet tooth, and this small reward keeps me going. It’s not about being strict; it’s about finding the balance that keeps me excited to ride.
Using virtual tools and warmer climates
I rely on Zwift and online yoga or Pilates classes to structure my indoor training. I’ll stick to this routine for a few weeks, but then I’ll escape to a warmer place where I can train outdoors for longer sessions.
One thing I appreciate about being a professional cyclist is the ability to travel in search of sun and better training conditions. During the 2020 lockdown, when we were confined to our homes, Zwift became my daily outlet. I even used the companion app to communicate with other Zwifters, which was surprisingly fun and helped me feel connected.
Balancing fitness and recovery
Winter training is about finding the right balance between maintaining fitness and allowing your body to recover. My biggest advice is to stick to a structure created or approved by a coach.
I often catch myself wanting to add more to my day—thinking I’m not doing enough. It’s tempting to cram in a morning run, a ride, and a gym session, but that doesn’t make sense. Having someone oversee your training helps ensure you don’t push yourself to the point of fatigue, which could require a full stop for weeks. Winter is for slow, steady progress.
Winter gear must-haves
The right gear can make all the difference for winter riding. I swear by merino undershirts—they’re amazing for layering. When you start sweating on a climb, they keep you warm and prevent you from freezing on the descent.
Another must-have is warm-up patches for your gloves or shoes. They’re simple but feel like little miracles on cold rides. And, of course, a fender is essential. Keeping your back dry makes outdoor rides much more manageable, even in unpleasant weather.
Nutrition in winter
Nutrition can be tricky in the winter because I often feel like eating all the time—I get cold and tired faster. Sometimes, I’m unsure what the correct amount is or how much post-ride snacking is too much.
Working with a nutritionist has been a game-changer. They’ve helped me understand what my body needs for recovery and training. For me, protein intake is crucial, especially with the strength work I do. It helps repair muscles and prepares me for the next day’s training.
My top winter riding memories
Some of my best winter training moments are simple: riding with friends and sprinting for town signs. These rides are about having fun and staying silly while still being active.
There’s no ego involved—just good vibes and great company. It’s a reminder that training doesn’t always have to be serious; it can be playful and full of laughter.
Winter training may have its challenges, but it’s also a time of opportunity and discovery. By embracing a mix of structured workouts, other sports, and simple joys, I’ve learned to make the most of the off-season.
