You do not need twenty hours a week to see big improvements. Professional riders like Tadej Pogačar focus heavily on base fitness during December. Most of their week consists of steady Zone 2 riding to build endurance. You can apply these same principles to your own training schedule.
As a guide only, according to Cycling Weekly, Here is what an example week looks like at the UAE Team Emirates- December training camp.
Monday: 4hrs Zone 2
Tuesday: Gym in the morning + 2hrs Zone 2 in the afternoon
Wednesday: Aero testing at the velodrome + 4hrs Zone 2
Thursday: 4.5hrs with 3x10min torque intervals
Friday: 3hrs Zone 2
Saturday: 3.5hrs with 3x8min 40/20s Over Unders
Sunday: 1.5hrs Zone 1 coffee ride
So where should you start?
When coaching, suggest you start by prioritising steady rides where you can still hold a conversation. These low-intensity efforts strengthen your heart and improve how you burn fuel. Aim for at least one longer ride each weekend to build your stamina. This approach prevents burnout while making you a much stronger cyclist.
Strength work is another vital secret from the professional peloton. The UAE Team Emirates riders hit the gym to build stability and power. You can do simple bodyweight exercises at home to support your joints. Stronger legs and a solid core will make every climb feel much easier.
Finally, do not forget the importance of the Sunday coffee ride. Even the world's best riders use active recovery to let their bodies heal. This slow pace helps you stay fresh for the next week of training.
How many hours a week can you realistically commit to your winter training?
