Winter Training Tips for Gravel

Winter Training Tips for Gravel with Pro Racer Maddy Nutt

Winter can be a challenging time for gravel cyclists, but it’s also an opportunity to reset, rebuild, and refocus. We caught up with professional gravel racer Maddy Nutt to get her top tips for staying motivated, training smart, and making the most of the colder months. Whether you’re preparing for events like The Gralloch or just looking to maintain your fitness, Maddy’s insights will help you stay on track.

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Recover and Recharge Before You Ramp Up

Maddy’s number one piece of advice for winter training? Take time to switch off properly. “To get fit for racing, you need to get pretty unfit first,” she says. After a busy season, Maddy prioritised recovery, and her recent off-season saw her heading to Mexico—sans bike—for some serious taco indulgence and sunbathing.

Once the recovery phase is over, Maddy gradually builds her training volume back up, with an emphasis on enjoying the ride and working on her skills.

Common Winter Goal Mistakes:

• Overenthusiasm too soon: It’s easy to jump in with too much enthusiasm and burn out early.
• Losing the joy: Keeping fun at the core of training is crucial.

Her advice? “Slow and steady wins the race. You can’t go from zero to one hundred in a week!”

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Staying Motivated on Cold, Dark Days

Let’s face it—winter riding isn’t always glamorous. Maddy stays motivated by introducing new bakery and coffee stops to keep things exciting. “When it’s too wet to head outside, I watch a good seasonal film and ride inside,” she says. A top tip? Mid-ride home café stops with baked goods!

When the weather is particularly bad, Maddy prefers to escape to sunny Girona in Spain, but when that’s not an option, she relies on indoor training with Zwift to stay engaged.

A typical winter training week for Maddy includes:

• 2 intensity sessions
• 4 endurance rides
• 2 gym sessions

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Essential Winter Gear

Having the right gear can make all the difference when facing winter elements. Maddy’s go-to essential? “A really, really good winter coat. I recommend my Velocio Alpha Zero coat to everyone.”

Bike Maintenance Tip: Surprisingly, Maddy avoids riding her gravel bike in wet and muddy conditions altogether, sticking to the road or indoor training instead. "the admin to clean the bike in a London flat is absolutely not worth it" she admits.

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Indoor Training and Cross-Training

Indoor training is a crucial part of Maddy’s winter routine, and she recommends using platforms like Zwift to stay engaged when riding inside. Structured indoor sessions can help maintain fitness and even improve your power output without the unpredictability of outdoor conditions. Mixing structured intervals with group rides and races can keep things fresh and motivating.

Cross-training can provide a significant boost to your fitness and overall performance. Activities such as strength training, yoga, and running help develop muscles that support cycling and prevent injuries. Strength sessions focusing on core stability and leg strength can greatly enhance endurance and power on the bike. We’ve got a detailed guide on this coming your way next month.

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Nutrition for Winter Training

Winter nutrition can often be overlooked, but Maddy emphasises the importance of eating enough on the bike, as colder temperatures can suppress hunger cues. Hydration is equally important, and she ensures she’s drinking plenty even when it’s cold outside.

Winter riding increases the body's energy expenditure due to the cold, so it’s crucial to consume enough calories to fuel your efforts. Planning ahead with nutrient-dense snacks such as oat bars, nut butter sandwiches, or dried fruit can make a big difference on longer rides. And don’t forget to hydrate!

Maddy’s favourite winter ride snacks?

• Homemade cinnamon rolls
• Cookies for that extra morale boost

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Staying Mentally Strong

For Maddy, the off-season is something to be enjoyed. She said “some racers love racing their bike and don’t love riding their bike, so are less of a fan of off-season, but I just love riding my bike all day long, so I am very content doing high volume weeks over winter.”

Additional Advice for Mental Strength: Staying mentally strong in the off-season requires balance. Set realistic goals and break them down into smaller, manageable chunks to avoid feeling overwhelmed. Mix up your training to keep it exciting—exploring new routes, riding with friends, or even signing up for virtual events can provide a fresh perspective. Remember, winter is about consistency rather than intensity, so give yourself grace on tough days.

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Preparing for Events Like The Gralloch

Maddy’s top piece of advice for riders prepping for The Gralloch? “Don’t neglect riding off-road and building up skills. If it’s your first gravel event or you are new to gravel, it is important to make sure you are technically confident as well as physically fit!”

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Final Thoughts

Winter doesn’t have to be a time to dread—it can be an exciting period to build fitness, enjoy new experiences, and lay the groundwork for a successful season ahead. Take Maddy’s advice, embrace the process, and don’t forget to treat yourself to a well-deserved baked good or two along the way!