How to Train with the Road Bike in DECEMBER 2025: Complete Training Schedule
How to Train with the Road Bike in DECEMBER 2025: Complete Training Schedule
With the arrival of December 2025, road training becomes extremely difficult due to bad weather, intense cold, darkness, and the risk of slippery roads. The rollers (smart trainers) are confirmed as the essential methodological tool for the cyclist. Indoor training in this period is not just a way to "put in miles," but a strategic opportunity to perform highly specific workouts, laying the metabolic and neuromuscular foundation for the next season.
Integrated Weekly Training Schedule
The following program is structured over a four-week progression (Week 1: Strength and Adaptation; Week 2: Short Threshold; Week 3: Controlled Volume; Week 4: Festive Taper) and is designed for intermediate cyclists seeking an alternation between strength, cadence, and threshold maintenance.
Week 1: Strength and Cadence
Monday is a full rest day. Tuesday is dedicated to Resistant Strength (1 hour 20 minutes): 15 minutes of Z2 Warm-up. 3 repetitions of [8 minutes in Z3 at low cadence (55-65 RPM, hard gear) + 5 minutes Z1 recovery]. 15 minutes Z2 Cool-down. Wednesday is Slow Endurance (1 hour 30 minutes) at a constant pace in Z2. Thursday is Rest or 45 minutes of Z1 Active Recovery. Friday focuses on Cadence and Sprint (1 hour 05 minutes): 15 minutes Z2 Warm-up. 4 sprints of 20 seconds at maximum intensity (Z5) with 3 minutes Z1 recovery. 3 repetitions of [5 minutes at 100+ RPM in Z2 + 2 minutes Z1 recovery]. 10 minutes Z2 Cool-down. Saturday/Sunday is 1 hour 45 minutes in Z2, focusing on hydration.
Week 2: Short Threshold and Maintenance
Monday is a full rest day. Tuesday focuses on Threshold Work (1 hour 15 minutes): 20 minutes Z2 Warm-up. 3 repetitions of [10 minutes in Z4 (Threshold) + 7 minutes Z1/Z2 recovery]. 10 minutes Z2 Cool-down. Wednesday is Medium Endurance (1 hour 45 minutes), working at a more sustained pace in Z2-Z3. Thursday is Rest or 45 minutes of Z1 Active Recovery. Friday combines Strength/Mixed Cadence (1 hour 30 minutes): 15 minutes Z2 Warm-up. 4 repetitions of [5 minutes at 60-70 RPM in Z3 + 5 minutes at 90+ RPM in Z2 + 5 minutes Z1 recovery]. 10 minutes Z2 Cool-down. Saturday/Sunday is 2 hours in Z2/Z3, a longer roller session to maintain volume.
Week 3: Controlled Volume and Resistance
Monday is a full rest day. Tuesday focuses on Long Threshold (1 hour 40 minutes): 20 minutes Z2 Warm-up. 2 repetitions of [20 minutes in Z4 (Threshold) + 10 minutes Z1 recovery]. 10 minutes Z2 Cool-down. Wednesday is Slow Endurance (1 hour 30 minutes) in constant Z2. Thursday is Rest or Core & Mobility Exercises (30 minutes). Friday combines Cadence and Power (1 hour 15 minutes): 15 minutes Z2 Warm-up. 6 sprints of 15 seconds in Z5 with 3 minutes Z1 recovery. 3 repetitions of [5 minutes Z3 at 85 RPM + 5 minutes Z2 at 95 RPM]. 10 minutes Z2 Cool-down. Saturday/Sunday is 1 hour 30 minutes of Endurance in Z2, a light session aimed at maintenance.
Week 4: Festive Taper and Metabolic Recovery
The last week is dedicated to Tapering and Metabolic Recovery. Monday and Thursday (holidays) are dedicated to Full Rest. The intermediate sessions (Tuesday, Wednesday, Friday) are reduced to 1 – 1.5 hours and performed at a very light pace in Z1-Z2 (Active Recovery). Weekend rides (Saturday/Sunday) are kept light (1 hour - 1 hour 30 minutes in Z2), concluding the month with a solid base maintenance.
Additional Tips for Rollers in December
Ventilation and Thermoregulation: Always use a powerful fan to prevent overheating and massive fluid loss, even if the ambient air is cold.
Hydration and Salts: Indoor sweating is heavy. Use an electrolyte drink for sessions over an hour to compensate for salt loss.
Virtual Platforms: Utilize platforms like Zwift or TrainerRoad to combat monotony and get real-time feedback on power output.