Master Winter Biking with Our Top 12 Strategies

Winter Cycling Tips From Coach John Hughes

Winter doesn’t have to mean the end of your cycling routine. Coach John Hughes shares some practical tips on how to maintain your cycling habits throughout the winter, using his experiences from Colorado and his work with a client in Canada as examples.

1. Establish a Consistent Exercise Routine

Consistency is key when it comes to exercise. One of Coach Hughes’ clients in Alberta, for example, has developed a balanced routine of cycling and walking throughout the week. Even in winter, she managed to stick with this routine, riding for three days and walking for three days.

2. Balance Exercise and Recovery

It’s important to balance the days spent cycling with days for recovery. For the Alberta client, three days of walking serve as active recovery from the cycling days.

3. Plan According to the Weather

Weather can impact outdoor cycling, so it’s crucial to plan accordingly. Coach Hughes checks the weather forecast for Alberta to help his client plan her cycling and walking days.

4. Be Flexible With Your Exercise Schedule

Flexibility is important when it comes to meeting your exercise targets. Factors such as weather changes and family commitments should be taken into consideration when planning your weekly exercise routine.

5. Fuel Up Beforehand

When it’s too cold to eat or drink during outdoor activities, make sure to fuel up beforehand. Keeping snacks and drinks in your car for after the exercise is also a good idea.

6. Alter the Intensity of Outdoor Exercise

If the weather is challenging, consider going for a shorter but more intense ride or activity.

7. Dress In Layers

When cycling in cold weather, it’s advised to dress in layers. This makes it easy to take off or add clothing as needed to regulate your body temperature.

8. Know When to Call It Quits

If the weather conditions are too harsh or if you’re not enjoying the activity, it’s okay to cut it short. There’s no need to force yourself to continue.

9. Divide Your Endurance Workouts

Breaking up long workouts into smaller sessions can make them more manageable, especially in cold weather. For instance, instead of a two-hour ride, you could do an hour in the morning and another in the afternoon.

10. Combine Outdoor and Indoor Cycling

If you’re doing a multi-hour workout, try riding outdoors first and then finish indoors. This way, you avoid getting chilled from the sweat accumulated during indoor cycling.

11. Consider Cross-Training

Doing different types of exercise can be beneficial and keep you motivated throughout the winter.

12. Combat the Winter Blues

Short days, cold temperatures, and the lack of outdoor activities can contribute to winter blues. But don’t let this discourage you from maintaining your regular exercise routine.

Additional Resources

If you’re looking for more in-depth guidance on how to navigate your cycling routine during the winter, Coach John Hughes offers various eBooks that could be useful. His Productive Off-Season Training for Health and Recreational Riders eBook explains detailed ways to become a better rider in winter and includes a 12-week off-season exercise program.

For cyclists over 50, his eBook Off-Season Conditioning Past 50 provides recommendations for outdoor and indoor cycling, cross-training, strength training, flexibility, and core strength.

Lastly, the Off-Season bundle includes three articles that offer comprehensive advice on off-season training, year-round cycling, and using sports psychology to improve your cycling.

Remember, the key to a successful winter cycling routine is consistency, flexibility, and proper planning. So, don’t let the cold weather hold you back from staying active and healthy.