How to Become a Better Cyclist During Winter

When the days get short and the roads turn icy, cycling outdoors starts to feel less like a passion and more like a test of survival. But here’s the thing: winter doesn’t have to set you back. With the right approach, it can actually be one of the most productive training blocks of your year.

Instead of waiting for spring to roll around, you can use winter to sharpen your fitness, build endurance, and work on weaknesses. This is where the real answer to how to become a better cyclist lies, by putting in consistent work now. By the time warmer weather arrives, you’ll be ahead of your friends, stronger, fitter, and ready to crush your rides.

Why You Shouldn’t Skip Winter Training

Taking a few months off might sound tempting, but you’ll pay for it when you get back on the bike. That heavy legged feeling in March? It’s the result of letting your aerobic base disappear over winter. Keep the pedals turning, even if it’s at a lower intensity, and you’ll roll into spring with momentum instead of playing catch-up.

Winter also forces structure. During summer it’s easy to go out for long social rides or chase Strava segments, but in winter you can zero in on specific workouts that really move the needle.

Indoor Trainers: Your Secret Weapon

This is where the indoor trainer shines. Modern smart trainers like the Wahoo Kickr, Tacx Neo, or Elite Direto actually make indoor riding enjoyable. Connect them to an app, and you’ve suddenly got an immersive, structured training setup at your fingertips.

The big question is: which platform should you use?

Zwift – The most popular option, with group rides, races, and training plans. If you like the social side of cycling, this is where you’ll find it.
Rouvy – Perfect if you’d rather ride real-world routes. Climbing virtual versions of iconic climbs like Alpe d’Huez in the middle of January has its charm.
MyWhoosh – A newer, free alternative. It offers training plans and racing without a subscription fee, which makes it worth a look if you’re budget-conscious.

Whatever you pick, the key is simple: an indoor trainer removes excuses. Weather, daylight, icy roads, none of that matters when your bike is hooked up inside.

What Kind of Training Works Best in Winter

Winter isn’t about hammering every session. It’s about balance. Here are the three pillars to focus on:

VO2max intervals – Short, brutal efforts of 2–5 minutes that boost your ability to handle climbs, surges, and hard accelerations.
Threshold work – Longer intervals (10–20 minutes) just below or at your limit. These are essential for time trial strength and sustained climbing. These are essential to increase your FTP.
Zone 2 endurance rides – Easy-to-moderate efforts that form the backbone of any training plan. This is where you build your aerobic base.

A simple winter week on the bike looks like this:

One VO2max session
One Threshold session
One longer Zone 2 endurance ride
Recovery ride, core work, or rest days in between

Consistency is the key.

Why One Long Ride Should Be Outdoors

If there’s one ride you should keep outdoors, it’s your weekly long Zone 2 ride. Three reasons:

It’s more enjoyable – Sitting on the trainer for three hours feels endless. Outside, the time passes faster, and you actually cover ground. There are people that can do these rides indoor, but it’s not for everyone.
You stay cooler – Indoors, you sweat buckets because there’s no natural airflow. Outdoors, the wind helps regulate body temperature and reduces dehydration. If you want to do your long rides indoors, invest in a good fan.
It clears your head – Winter can feel heavy, and a few hours outside in fresh air does wonders for your mood.

Yes, the weather won’t always cooperate. But if you can pick one clear day a week for your endurance ride, it makes a huge difference. Layer up, plan a safe route, and treat it as your key session.

Wrapping It Up

Winter is not the season to rest, it’s the season to quietly build. Use your indoor trainer and apps like Zwift, Rouvy, or MyWhoosh for targeted interval work, but make room for that one longer outdoor Zone 2 ride every week. With a steady mix of intensity and endurance, you’ll come out of winter stronger and more confident, ready to enjoy those long sunny rides when spring finally arrives.