Cycling Training Christmas 2025: A Guide to Staying in Shape

Key Points in 30 Seconds

If you're in a hurry, here's what you need to know to train effectively this Christmas:

• Goal: use the holidays to build your "aerobic base" (long endurance) for the 2026 season.
• The Strategy: apply the 3+1 scheme (3 days of loading, 1 day of active recovery or rest).
• Indoor vs Outdoor: if the temperature drops below 3°C or you're short on time, prefer smart rollers with specific workouts.
• Equipment: thermal layered clothing is essential for long rides (3-5 hours).
  
  

Christmas holidays are a double-edged sword: abundant dinners and relaxation, but also plenty of valuable free time. For a cyclist, this is the perfect time to build a solid foundation for the new season. However, the most common mistake is overdoing it without a plan.

To make the most of this period, we propose an updated plan accommodating the latest training methodologies of 2025, which alternates between loading and recovery to maximize performance without risking burnout.

How to build the aerobic base during the holidays?

The Christmas period is ideal for increasing your volume, meaning the time spent in the saddle. Technically, we are talking about building the "Aerobic Base" (often identified as Zone 2).

This phase is essential to create the foundations of your "engine": it improves muscle capillarization and efficiency in using fats as fuel.

• Goal: dedicate rides to distance and duration, not to average speed.
• Recommended Duration: sessions of 3-5 hours, compatible with your fitness level.
• The Right Gear: to be out for 4 hours in December, clothing is everything.

 Cicli Mattio's Tip: Don't overdress, dress better. Use a thermal base layer of quality and a Gore-Tex/Windstopper winter jacket to protect yourself from the cold wind without excessive sweating.

What is the best weekly training plan for Christmas?

To maximize benefits, no more training "by feel," but follow supercompensation cycles. We suggest the "Block 3+1" approach: 3 days of progressive loading followed by 1 day of unloading.

Here's a practical example of a Christmas micro-cycle:

Session Details

1. Loading (Days 1-3): start with volume (long and slow), move to strength endurance work on climbs the second day, and finish with a high-intensity call (e.g., 40/20 or short sprints) on the third day when the legs are already a bit tired, to simulate the race finish.
2. Unload (Day 4): do a "bar-to-bar" ride of no more than 1 hour in Z1 (below 60% of max HR) or total rest.

Pro Recovery: On unloading days, supplementation is essential to assimilate the work. Consider using recovery supplements and post-workout proteins.

Is it better to use rollers or go outside in the cold?

This is the most sought-after question by cyclists in winter. The answer depends on your goals and the weather.

Choose outdoor if:

• You have at least 3 hours of daylight.
• The temperature is above freezing.
• You need to do "Long Endurance" work.

Tip: always check the bike lights to be visible even in grey winter afternoons.

Choose rollers (Indoor Training) if:

• You only have 60-90 minutes available.
• It's raining or there's ice on the roads.
• You need to do specific quality work (precise repeats at watts).

Tip: the indoor ecosystem has evolved today. A direct drive roller like the Tacx or Wahoo combined with Zwift makes an hour of training much more effective than two poorly done hours in the cold.

Frequently Asked Questions (FAQ) - Winter Training

How to avoid gaining weight during the holidays while still training?

Winter cycling burns many calories (the body works to thermoregulate), but Christmas lunches are caloric. The trick is the nutritional tactic: enjoy Christmas lunch, but on intense training days (days 2 and 3 of the scheme above), make sure to consume enough carbs during the ride to avoid hunger crashes and binge eating afterward.

Do you burn more calories in the cold?

Yes. The body expends extra energy to keep body temperature stable. For this reason, it's vital to carry energy bars or gels even for medium-duration rides. Never go out on an empty stomach in freezing temperatures!

Can I replace the long ride with two sessions on the rollers?

Not exactly. The physiology of the "long" (over 3 hours) is difficult to replicate indoors due to dehydration and the static nature. If you can't go out, do a 90-minute high-intensity session on the rollers (e.g., Sweet Spot) to compensate for the lower volume with higher quality.

Conclusion

The Christmas holidays are a unique opportunity to lay the foundations for a satisfying 2026 season (and KOMs!). You don't need to ride every day: you need to ride better. Follow the 3+1 scheme, dress appropriately, and alternate road and rollers based on the weather.

Are you ready to prepare your bike for winter?

Choose the best cycling clothing

Discover the best bike rollers.

Happy riding and happy holidays from the CicliMattio team!