Traditional winter training plans consist of hours and hours of steady miles; thought to be ideal preparation for endurance cyclists.
But today’s pro riders are ditching the daily grind in favour of more intensive training sessions throughout the winter.
With red weather warnings and ice on the ground, why not train shorter, smarter and safer this winter. Here's how...
Bye Bye Base Miles
Base miles are long periods of low-intensity riding, thought to improve endurance performance. We won’t bore you with the in-depth science in this article, but base miles are said to build capillary density used to supply oxygen to the muscles as well as the body’s ability to break down fuel for energy.
However, to benefit from these physiological changes, riders are required to train for long periods (15-20 hours per week); far more than time-pressed amateur riders have to commit to their cycling.
If even the pros - who have endless time to train - are rethinking winter training by introducing more intensity into the off-season, isn't this ideal for us mere mortals who are restricted by bad weather or work and family commitments.
Try our Struggle Specific Intensity Sessions
Reverse Periodisation
Periodisation is the fundamental of a training plan that consist of the preparation (or base) phase. Following on is the build phase, which increases strength, speed and power. Finally, there’s the peak phase that fine tunes the body with event-specific training.
The alternative approach some athletes favour is reverse periodisation. This form of training plan optimises intensity in the winter when Zwift is often the only options. Reverse Periodisation builds the endurance miles in spring time when the weather improves and daylight hours are more favourable for longer rides.
3 Tips for Real Training Plan Success
Find Your Sweet Spot
Sweet spot training is ideal for time-pressed riders looking to get the most bang for their buck. If you’re looking to add some intensity into your winter training, sweet spot sessions are ideal when short days and bad weather are against you.
Sweet spot training consists of riding at around 85-95% of your FTP (functional threshold power) for a sustained effort; for example 2 x 20 minutes. Sweet spot is ideal for endurance athletes as it is said to increase the muscles mitochondrial density which (again, let’s not bore you with the science) transfers more oxygen from your bloodstream to your working muscles.
Sweet spot sessions should be uncomfortable but manageable. It’s important to ensure you are carrying out these sessions at the correct intensity so be sure to find your FTP first.
Be aware, sweet spot training can be fatiguing and also requires other training stimulus to reach new fitness heights. Slot it carefully into your winter training plan.
Consistency is Key
If you want to get fitter and faster on your bike this winter you simply need to ride your bike. Your main focus over the coming months needs to be consistency. Sounds easy? Think again.
There’s so many stumbling blocks that could hinder consistent cycling. Your first fight is obviously the weather and daylight hours. Dark nights and icy weekends could cause your training hours to plummet. Check the forecast and plan accordingly.
If you can commit to two sessions per week of intensity indoors and one longer ride per week you’re winning.
While bad weather can hinder your training, injury and illness will halt it completely. To stay consistent this winter you need to prioritise your health.
Don’t go outside when it’s sub-zero temperatures; you could catch a cold or worse, come off. Favour indoor training when the weather is extreme; two hours on Zwift is like three hours outdoors anyway.
If you’re managing to be consistent and riding lots, keep it that way by prioritising recovery rides, stretch sessions and foam rolling to avoid injury, which could have you off the bike altogether.
10 cycling rituals to avoid winter illness
Make the Most of Zwift
While there is no replacement for the great outdoors, Zwift could become your lifeline over the winter. Now is an ideal time to start your winter training with an FTP test on Zwift to see where your fitness really is.
You can then try out some Zwift intensity sessions like Sweet Spot and Threshold - but at the optimal level for your current fitness.
If the weekend is a washout why not join a group ride, test yourself on a Zwift race or create your own meet-up with your club mates or riding pals.
Explore the capabilities of indoor training and see how Zwift can keep you consistent, motivated and reaching new fitness heights this winter.
Book a Training Camp
Escape to warmer climes by booking a pre-season cycling trip. Not only will it give you something to look forward to and boost your morale, it will guarantee you a solid week of riding without interruptions. With no work or family commitments you can eat, sleep, ride and repeat.
Our Struggle Mallorca Training Camp sees 50 riders join us on the paradise island for cycling. We rack up 400-450 miles for the week comprising long days in the saddle with intensity on epic mountain climbs in a fun, unstructured environment.
There’s ability groups for all types of riders and the social, inclusive atmosphere turns your training camp into a holiday (cycling is our hobby after all).
Book onto the Struggle Mallorca Training Camp
Back to Front
Whether you try reverse periodisation, smash some sweet spot or book yourself onto a training camp , it’s important to set your goals for 2025 and work backwards.
If your first goal is Struggle Dales on 25th May, plot backward (don’t forget to include your taper) and plan your training phases.
Struggle partners with Brownlee Fitness to provide structured training plans. We’re excited to launch the 2025 training plans, coming in January. Keep your eyes peeled for this in the new year.
Looking for a goal? Browse our website for road and gravel challenges in 2025.