Cyclists: 7 tips to stay in good shape this winter

If you're spending the winter in France, some regions are not really great for outdoor sports and cycling. This is particularly true of Alsace and the Alps. Between the cold, the rain and/or the snow, shorter days, and reduced sunlight, it can be difficult, even discouraging, to go outside for physical activity.

Don't worry, here are our tips for staying in shape, maintaining your endurance, and even improving during the winter months, as well as a sample training plan.

1. Adapting your cycling and equipment for winter

Winter doesn't necessarily mean storing your bike away in the garage. With a little planning and the right gear, you can absolutely continue riding outdoors.

First, keep an eye on the weather forecast. In winter, beautiful, dry, sunny days are ideal for a bike ride or a run outside. Don't hesitate to take advantage of every ray of sunshine. The idea is to stay connected to cycling and enjoy the natural light and fresh air.

Finally, to exercise outdoors during the cold season, it's essential to have the right equipment.

• Opt for breathable technical underwear to wick away perspiration.

• Put on a windproof and waterproof jacket if the weather looks uncertain.

• Choose thermal gloves and overshoes to keep your extremities warm.

• Don't forget a neck warmer and a thin hat under your cycling helmet.

With the right gear, even an hour-long ride can become a truly enjoyable experience.

2. Get an indoor bike trainer to ride in a warm place

Are you familiar with indoor bike trainers? They're training devices that transform your bike into an indoor bike, allowing you to keep cycling without leaving your home. Winter weather is no longer a problem!

There are several types of indoor trainers:

• Roller trainers: you ride your bike balanced on rollers.

• Resistance trainers: for better balance, the rear wheel is fixed and rolls on rollers.

• Direct-drive trainers: you remove the rear wheel of your bike and attach it directly to the trainer. This is the most efficient and quietest model, perfect for regular training.

When the weather becomes too unpredictable, an indoor trainer is your best ally to continue your training, maintain your performance, and prepare for the return of spring.

Zwift: the fun and motivating solution

Riding alone on your indoor bike trainer can be a bit boring. The secret? Zwift, a virtual cycling platform that lets you ride in a 3D world, compete against other cyclists from around the globe, or follow personalized training programs.

With Zwift, your indoor trainer becomes a true motivational tool:

• you can ride in virtual worlds like Watopia or London;

• you can join group rides or online races;

• you can track your stats live (power, cadence, heart rate) and connect them to apps like Garmin Connect;

• you can even climb legendary mountain passes (Mont Ventoux, Alpe d'Huez, etc.)… without leaving your living room!

  
  

It's a fun, social, and effective way to stay in shape all winter long.

3. Work on strength training and flexibility

In winter, you can also take advantage of the season to work on the muscles you tend to neglect when cycling.

Start a strength training program by dedicating, for example, two to three sessions per week to targeted exercises:

• core strengthening (planks, abs, lower back exercises) to stabilize your torso;

• lunges and squats to strengthen your legs;

• push-ups and pull-ups to balance your upper body.

A few minutes a day is enough to improve your posture on the bike and reduce the risk of pain or injury.

Don't hesitate to also work on your flexibility and mobility. Yoga or light stretching after exercise is essential. They improve recovery, flexibility, and help you maintain a smooth pedaling motion.

4. Maintaining cardio in different ways during winter

During the colder months, it's important to find alternative ways to exercise. You can also alternate activities to keep things interesting, avoid boredom, and challenge your body in different ways.

When the weather is nice or at least dry, running is excellent for cardio and endurance. When it snows, hiking or snowshoeing are perfect for muscle strengthening and enjoying the snowy landscapes. Indoors, in the warmth, swimming or aquabiking helps you improve your breathing without putting stress on your joints.

This way, you'll return to cycling in the spring with your energy and power levels preserved.

5. Focus on recovery and nutrition

In winter, cold temperatures increase energy needs, especially if you work outdoors or exercise outside. In this case, continue to eat a balanced diet rich in vegetables, protein, and healthy fats, but increase your portion sizes slightly. Remember to hydrate regularly, as you feel less thirsty in cold weather.

If you need or want a snack before exercising outdoors, you can have some quick energy by eating a banana, peanuts or other nuts, applesauce, energy bars, or energy balls.

It's also very important to rest. Take advantage of the season to allow your body to recover, especially if you pushed yourself hard during the summer.

6. Set goals to stay motivated

For some people, it's hard to find the motivation to exercise, regardless of the season. If you're one of them, it's important to set one (or more) concrete goals to maintain motivation during the fall and winter. Here are a few examples:

• Prepare for a long ride in the spring (such as part of the EuroVelo 5 or EuroVelo 15);

• Participate in a sporting event like a half-marathon, a gravel race, or a cyclosportive;

• Improve your power or cadence using Zwift;

• Discover a new hiking or cycling route in the Vosges Mountains or along the Alsace Wine Route.

Planning for the warmer months as early as winter helps you stay focused and be enthusiast about getting back to exercise.

7. Maintaining and preparing your bike

Maintaining your bike is essential. But many people tend to neglect it. Yet, like a car, a well-maintained bike will perform better and last longer. Take advantage of the shorter winter days to pamper your bike and get it in perfect condition for the warmer weather.

Clean and grease the drivetrain. Check the brakes and tires. Replace worn parts. Finish with a complete service before spring.

If you don't know much about bike maintenance, you can go to a bike shop or sporting goods store to have them take care of it for you. Your bike will then be ready to hit the road as soon as the first rays of sunshine appear.

Example of a winter training plan

To stay in shape, you don't need to spend hours training: the key is consistency and varying your efforts. Here's an example of a balanced program with three weekly sessions, which can be adjusted according to the weather and your fitness level.

Session 1: Zwift/Indoor bike trainer training (1 h to 1 h 15)

Objective: Maintain cardiovascular fitness and power.

Content:

• Start with a 10-minute progressive warm-up (cadence > 90 rpm).

• Complete 3 to 4 six-minute intervals at 80–85% of your maximum heart rate (HRmax), interspersed with 3 minutes of recovery.

• 10-minute cool-down.

Variation: Try a group ride on Zwift or a virtual hilly course to break the monotony.

Session 2: Outdoor ride (1.5 to 2 h)

Objective: To maintain contact with cycling and build endurance.

Content:

• Choose a dry day and a route sheltered from the wind (for example, in the forest).

• Ride at a moderate pace (60–70% of maximum heart rate) for a base endurance workout.

• Finish with a few short accelerations (30 seconds to 1 minute) to add some energy to the session.

Session 3: Strength training & mobility (45 min)

Objective: To prevent pain and improve postural stability.

Content:

• Start with a 10-minute joint warm-up.

• Continue with 1 set of 15 squats, 10 lunges per leg, 30 seconds of plank facing the floor, then 30 seconds of side plank on each side. Repeat 3 times, taking a 30-second break between each exercise.

• Finish with 5 to 10 minutes of targeted stretching (hamstrings, quadriceps, back, shoulders).

Add a yoga or gentle stretching session to boost recovery and flexibility.

Advice from Alsace Gravel Bike

• Don't feel guilty if you skip a session: the important thing is consistency over time.

• Pay attention to how you feel: winter fatigue is natural, so prioritize quality over quantity.

• And above all… have fun! Even in small doses, regular physical activity boosts your mood and motivation.

Conclusion: winter, a season to embrace

Staying in shape during winter is primarily a question of balance. Alternating outdoor rides as soon as the weather is nice, indoor cycling sessions, and a little strength training is enough to maintain excellent physical fitness. And to feel less guilty when you indulge in raclette, fondue, or tartiflette!

Furthermore, thanks to tools like Zwift, indoor cycling becomes fun and motivating when the weather is too bad to go outside.

This winter, stay active, cycle differently and start preparing your next spring rides now with Alsace Gravel Bike!