Winter Training Tips:
By Coach Charlie Livermore
Ready to kickstart your training for Empire State Ride this summer? Here are some winter training tips from Coach Charlie Livermore that will help get your body prepared for the challenge of riding 500+ miles! As Coach Charlie would say, “Winter miles = summer smiles!”
Embrace Indoor Training
Make Zwift or TrainingPeaks Virtual your best friend. Structured workouts (sweet spot, VO2 max intervals, endurance rides) are far more effective than just spinning. Join virtual group rides or races to keep the social/motivational side alive.
Build a Solid Strength Routine (2–3x/week)
Winter is the perfect time for strength training. Focus on:
Core: (planks, dead bugs, bird dogs)
Single-leg exercises: (lunges, step-ups, Bulgarian split squats)
Posterior chain: (glute bridges, Romanian deadlifts)
These prevent imbalances and make you stronger when spring hits. Cross-train to stay fresh
Yoga or mobility work: improve flexibility and reduce tightness from indoor riding.
Focus on Cadence and Pedal Stroke Drills
On the trainer, do single-leg drills, high-cadence spins (100–120 rpm) and low-cadence strength intervals. These improve efficiency and smoothness for next season.
Work on Weaknesses
Winter is for fixing limiters:
- Poor threshold? → More sweet-spot intervals
- Bad climbing legs? → Over-under intervals or low-cadence work
- Sprint weakness? → Add microbursts and 10–15 second max efforts
Prioritize Recovery and Sleep
Cold weather + hard training = higher stress. Get 8+ hours of sleep, eat plenty of protein/carbs and consider a foam roller or massage gun routine.
Have Fun!
Mix in silly trainer challenges (Zwift Everest, virtual tours) or indoor bike games. Staying consistent is easier when you’re not miserable.
Don’t just survive the off-season!
-Coach Charlie
