Empirical Cycling Podcast Ten Minute Tips #67: Making The Most Of Winter Training
Nov 19, 2025
James McKay, an Empirical Cycling coach, shares expert insights on winter training strategies tailored to individual cyclist needs. He discusses the importance of customizing offseason plans based on goals and stressors, as well as the role of low-intensity sessions in recovering from heavy race seasons. The conversation touches on integrating strength training, utilizing Zwift races as effective interval sessions, and the significance of enjoying rides to prevent burnout. Listeners gain practical advice on training loads and the importance of smart periodization.
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Progress With The Minimum Effective Stimulus
- Use the least intense training stimulus that produces progress and monitor FTP by feel regularly.
- Increase intensity only if grouped rides or simple tempo/sweet-spot sessions stop producing gains.
Client Shifted From Track To Spring Road Goals
- Cole used a client switching from track goals in July to earlier spring road goals to illustrate different winter timing.
- They shifted gym time to more aerobic sweet-spot and intervals earlier to meet the new calendar.
Shedding Race Fatigue Helps Long-Term Gains
- Letting off intensity after a long season helps shed fatigue and restore motivation.
- Reduced intensity + recovery often improves long-term progression more than constant high-intensity work.