Stronger Cycling in 2026!

How to become a stronger cyclist this winter

When thinking of your winter training on the bike, make sure to include some solid weekly work below threshold/FTP (Functional Threshold Power). What do I mean specifically?  Including intervals in what many 5+ zone systems term Zone 3, or about 85-95% of FTP if you have done a test effort on one of the many indoor trainer apps.  Just as effective, this is the intensity where there is very slight burning in your legs – you notice it, but barely; where your breathing is faster but entirely under control – you could still talk to a friend if they were riding next to you; and where you need to focus, because if you don’t, you would slow down to an easier effort.  This work is really helpful for folks who are tight on time to train, and can help you aerobically push up your ability to sustain higher work rates while riding really well, and have you ready for higher-intensity training later in the year.

A simple workout example here would be something similar to:

• 5 minutes building to Z2 to warm up.
• 5 minutes @ Z2
• Alternate 8 minutes Z3 and 4 minutes Z1 X 3-4 intervals
• During intervals, alternate 2 minutes @ 50-60rpm’s and 2’ @ 100-110rpm’s
• This helps improve pedaling coordination, and helps you to avoid becoming fixed on one cadence range – helping you adapt to a wide range of cycling situations you may encounter on the road (or trail).

• 5 minutes Z1 to cool down

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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