Winter Training: A Taiwan Cyclist’s Off-Season Strengthening Plan

Although Taiwan’s winter isn’t as harsh as Europe’s (no need to ride in snow), the northeast monsoon from December to February, lower temperatures, and fewer races still make it a good time to adjust your training focus.

Winter Training Goals

Unlike the high-intensity race preparation period in summer, winter should focus on:

1. Aerobic Base Building: Build a bigger aerobic engine (CTL improvement)
2. Strength Training: Increase muscular strength and power foundation
3. Skill Refinement: Correct riding posture and pedaling technique
4. Mental Recovery: Recover from a year of high-intensity training and racing

Taiwan’s Unique Winter Challenges

The Impact of the Northeast Monsoon

The northeast monsoon, lasting from late October to March, significantly affects northern and northeastern Taiwan:

• Taipei, Keelung, Yilan: Rainy, temperatures 10-18°C
• Central and Southern Taiwan: Drier, higher temperatures
• Eastern Taiwan (Hualien, Taitung): Less affected

Winter Training Location Strategy:

• Northern riders: Consider increasing the proportion of indoor trainer sessions (1-2 times/week)
• Central and Southern riders: Can still do plenty of outdoor training in winter
• Consider scheduling training trips to the south (Chiayi, Tainan, Kaohsiung, Pingtung)

Mental Adjustment

After the season ends, motivation may drop. This is normal and necessary.

Suggestions:

• Allow yourself 1-2 weeks of complete rest (no training goals)
• Reconnect with “the joy of riding” rather than “training benefits”
• Explore new routes and ride with a “playful” mindset

Winter Aerobic Base Training

The Importance of Zone 2 Aerobic Training

Winter is the golden period for building your aerobic base.

Characteristics of Zone 2:

• Intensity: 55-75% of FTP
• Heart rate: 65-75% of max heart rate
• Feel: You can talk easily, but it’s not completely easy
• Duration: 60-180 minutes per session

Why Winter Is Best for Zone 2:

• No race pressure, so you can execute it fully
• Low intensity is less likely to cause overfatigue
• Builds the foundation for spring races

Suggested Winter Training Volume

Level	Regular Training Volume	Winter Target
Beginner	5-8 hours/week	8-12 hours/week
Intermediate	8-12 hours/week	10-15 hours/week
Advanced	12-18 hours/week	15-20 hours/week

Note: While increasing volume in winter, intensity should be correspondingly reduced. Do not increase both volume and intensity simultaneously.

Incorporating Strength Training

Winter is the best time to add strength training, as you don’t need to worry about affecting race performance.

Strength Training Principles for Cyclists

Goal: Functional strength, not muscle hypertrophy

Key Exercises (2-3 times per week):

1. Squat: 3 sets × 8-12 reps

   • Movement: Full squat (to thighs parallel with the ground)
   • Load: Use a weight that allows you to maintain good form

2. Romanian Deadlift (RDL): 3 sets × 8-10 reps

   • Target: Glutes and hamstrings (the primary power muscles for cycling)
   • Keep your back flat

3. Bulgarian Split Squat: 3 sets × 8 reps per leg

   • The exercise closest to the pedaling motion
   • Also trains stability

4. Farmer’s Walk: 3 sets × 30 meters

   • Trains whole-body strength integration
   • Strengthens grip and core

Strength Training Scheduling Suggestions:

• Do strength training on Tuesdays and Fridays
• Avoid high-intensity riding for 48 hours after strength training
• Do strength training after riding sessions (not before)

Maximizing the Indoor Trainer

On Taiwan’s rainy winter days, the trainer is your best companion.

Advantages of Smart Trainers

• Allows precise power-based training
• Eliminates weather-related disruptions
• Safe (no need to ride on wet roads)
• Efficient (1 hour on the trainer ≈ 1.5-2 hours of casual outdoor riding)

Recommended Trainer Workouts

Zwift/TrainerRoad Training Plans:

• Zwift’s “Base Building For Cyclists” (12-week base building plan)
• TrainerRoad’s “Traditional Base” plan

Manual Workout Design:

• 60-90 minute Zone 2 steady-state sessions
• 2×20 minute sweet spot intervals
• FTP testing (assess progress every 4-6 weeks)

Opportunities for Technical Improvement

The low-pressure atmosphere of winter is a good time to improve your technique.

Improving Pedaling Efficiency

Round Pedaling Technique Training:

• Single-leg pedaling drills (place the other foot on a small platform)
• High cadence, low resistance training (100rpm+)
• Re-confirm your bike fit (saddle height, handlebar angle)

Riding Posture Assessment

Winter is a good time to see a qualified bike fitter to reassess your riding position:

• No need to worry about affecting races
• Plenty of time to adapt to new settings
• Correct long-standing posture issues

The Mental Benefits of Winter Training

Beyond the physical aspects, winter training is equally important for the mind:

Rediscovering the Joy of Riding:
Ride without a computer or power meter, purely experiencing the pleasure of cycling.

Group Rides:
Ride with friends to rebuild social connections (training periods often involve more solo riding).

Exploring New Routes:
Mountain roads with fewer people in winter can sometimes be a great time to explore.

Conclusion

Winter is not cycling’s off-season; it’s a critical period for building the foundation for next year.

Aerobic base building, strength training, and technical refinement—these three directions will allow you to return to the race course in stronger form next spring.

Make the most of Taiwan’s winter—it’s more suitable for training than you might think.

Related Reading

• Road Bike Winter Maintenance Training: Indoor Riding and Base Aerobic Maintenance Strategies
• Cyclists’ Cross-Season Training: How to Maintain Base Fitness in Winter
• Building Base Aerobic Mileage for Cyclists: The Importance of Winter Long-Distance Training
• Don’t Give Up Riding in Winter: Gear and Mindset Adjustments for Cycling in Taiwan’s Winter