When it comes to bikepacking, it helps to maintain fitness during the off-season. In this article, I will discuss effective workouts to help you hit your first trip stronger than where you left off last year.
With many of the athletes I work with, I use the off-season to build the strength they need for the next season, along with good rest and proper recovery. Unlike summer, the workouts totally differ from on-season.
Why Off-Season Bikepacking Workouts Are Vital
There are so many reasons you need to get in off-season workouts. Here are the most important factors.
Injury Prevention
Injuries can ruin your season quickly, and winter training can significantly reduce the risk of them. Off-season training that focuses on strengthening weak points and addressing imbalances will help prevent these.
Mobility
Cycling isn’t ideal for mobility, and neglecting it can negatively affect your cycling performance. Restoring mobility during your off-season is an excellent idea.
Strength Building
Riding miles on miles on miles doesn’t always help us get stronger. It can build endurance and improve performance, but for real strength gains, it’s vital to do some off-the-bike work.
Resilience Building
It’s easy to get in the habit of training in good weather and avoiding poor conditions. Winter, although tough to cycle in, does make us tough for those bikepacking adventures where it might get a little colder or tougher.
Power Sessions
Winter is a great time to get those power sessions in. I prefer to do mine either on the turbo trainer or to join an indoor cycling class. As long as the power is strong and the structure is sound, I’m happy.
Example Off-Season Bikepacking Workouts
Now for the exciting bit! Let’s start discussing off-season bikepacking winter workouts. Disclaimer! These are general training sessions. Only do them if you are fit and healthy. If you have special requirements, contact a medical professional before starting!
Strength Training
When it comes to strength training workouts for improving cycling performance, there are numerous benefits. When I work with clients of mine, I like to ensure they are doing 1-2 sessions each week.
Here’s an example of a couple one for home using a couple of freeweights or a kettlebell and one for the gym.
| Exercises (Home Based) | Primary Focus | Reps And Sets |
| Split Squats | Quads / Glutes | 3 x 12 Each Side |
| Single Leg Deadlifts | Hamstrings / Glutes | 3 x 12 Each Side |
| Lateral Lunges | Abductor / Adductor | 3 x 12 Each Side |
| Push Ups | Chest / Core | 3 x 10 |
| Single Arm Back Row | Back / Core | 3 x 10 Each Side |
| Bicycle Kicks | Core / Obliques | 5 x Max Efforts |
| Exercises (Gym Based) | Primary Focus | Reps And Sets |
| Squats (Barbell) | Quads Glute | 4 x 10 |
| Deadlifts (Barbell) | Hamstrings / Glutes | 4 x 10 |
| Low Row | Back | 4 x 10 |
| Cable Flys | Chest / Core | 4 x 10 |
| Lateral Pulldowns | Lower Back | 4 x 10 |
| Torso Rotation | Core / Obliques | 3 x 12 Either Side |
If you are interested in a custom plan or having me as a bikepacking mentor, you can apply to see if space is available. If not, I have custom plans with videos you can purchase for the strength training programs.
Mobility Work
Mobility work can help undo bad habits picked up over the season. I find myself working extensively with my lower back and hamstrings in the winter. Here’s my short stretching routine, which I typically do 2 times a week.
Hip Flexor Stretch (3 minutes total)
Why: Cyclists’ hip flexors get short fast.
- Kneeling lunge position
- Squeeze the glute on the rear leg
- Gently push your hips forward
- Raise the same-side arm overhead for extra stretch
Hamstring Stretch (3 minutes total)
Why: Tight hamstrings limit hip movement and stress the lower back.
- Sit on the floor, one leg straight
- Hinge forward from the hips
- Keep your chest tall
Glute & Piriformis Stretch (Figure 4) (3 minutes total)
Why: Big for saddle comfort and knee tracking.
- Lying on your back or seated
- Cross ankle over opposite knee
- Pull leg toward chest
Adductor (Inner Thigh) Stretch (2 minutes)
Why: Often neglected, helps knee alignment.
- Sit tall, soles of feet together
- Gently press knees toward the floor
- Keep spine upright
Thoracic Spine Rotation (2 minutes)
Why: Counteracts long hours hunched on the bike.
- On all fours
- One hand behind the head
- Rotate elbow toward ceiling, then down
Power Sessions
Power sessions help ensure we’re not just building endurance but also building strength. The more power we can generate, the easier it is to power up a hill, carry goods, and even reduce the risk of injuries and cumulative fatigue.
Having a mentor to schedule sessions for you really helps, but if you are looking for something general, here are a couple of workouts I really like to do to get the heart rate up, power up, and boost endorphins.
5/2
Warm up for 5 minutes at a low intensity. High effort for 2 minutes, medium effort for 5 minutes, repeat 8-10 times, then cool down. A simple and effective way to increase active recovery and power threshold.
Triple Ramps
Low-intensity warm-up for 5 minutes, medium-intensity for 5 minutes, high-intensity for 5 minutes. Repeat 4 times, then cool for 5 to 10 minutes.
Sweet Spot
Find a place where you feel you can hold that power for roughly an hour and maintain it there. Looking at your heart rate and power figures can help you dial in a perfect effort.
Resilience Training
Resilience Training offers excellent value, but it’s not for everyone. I often go out in winter, in cold conditions or poor weather, to experience it. This isn’t just for fun unfortunately.
Not only does it toughen me up for poor conditions, but it also helps me choose the right kit for the task at hand. It’s mostly about gaining experience and learning to handle tough situations before facing them in challenging environments.
Bikepacking Off-Season Workouts: A Final Note!
Training during the off-season will make a significant difference to your ability as a bikepacker or general cyclist. We highly recommend staying active and progressing your fitness rather than slowing down.
You also might want to consider some sessions learning how to fix your bike from Youtube or might even want to learn meditation to help confidence for your bikepacking.
Thanks for taking the time to read our article. If you enjoyed this, you might like Why You’re Not Enjoying Bikepacking and How To Fix It, Top Ten Bikepacking Foods, and What Makes A Great Bikepacking Bike!