How Pro Cyclists Use Warm Weather Training to Maximise Performance

Looking to take your performance on the bike to the next level, then learning from the pros can give you all the inspiration and insight you need. One key strategy that elite riders use to boost their performance is warm weather training. From escaping colder climates to harnessing the physiological benefits of heat, here's how you can incorporate this technique into your cycling routine. 

Why warm weather training?

Training in warm weather doesn’t just feel good, it triggers powerful adaptations in your body. Heat exposure improves your blood plasma volume, allowing your heart to pump more efficiently and transport oxygen to working muscles. This means you can sustain higher intensities for longer periods, a key advantage during competitive events.

Additionally, regular heat exposure boosts your sweat rate and improves your body’s ability to regulate temperature, ensuring you stay cooler during those high-effort rides. These adaptations al add up to being at your best and primed to perform.

How pro riders use warm weather training 

For pro cyclists, warm weather training camps are more than just a chance to escape winter; they’re a calculated part of their performance strategy. Here's how they make the most of these environments: 

Structured camps

Pro teams head to renowned cycling hotspots like Mallorca, Alicante, Tenerife or Girona. These locations not only offer reliable weather but also provide access to a variety of terrains, from long climbs to flat, fast roads, to simulate race conditions.

Controlled heat acclimation

Top riders know the importance of gradual exposure to heat. By progressively increasing training duration and intensity in the heat, they allow their bodies to adapt without overloading. This balance ensures optimal gains without risking heat exhaustion. 

Performance BFR technology is especially useful in warm weather training, where higher volumes and new terrain can push your body to its limits. By enhancing blood flow and nutrient delivery to fatigued muscles, BFR supports quicker recovery, helping you maintain peak performance throughout demanding training blocks. 

Team building

Manu Wiemel, physiotherapist for Soudal Quick-Step Team, highlights the importance of warm weather training camps like the team’s recent stay in Calpe: “The weather conditions are perfect here in Calpe. It’s also the moment where all the riders from all over the world come together. We have riders from the US, Belgium, Spain, France, here at the team hotel. We have the perfect environment to do our job and to create an atmosphere and team spirit. That’s a key factor in our success.” This focus on camaraderie, dubbed the “Wolfpack spirit”, is a cornerstone of their numerous victories.

You don’t have to be a pro rider to reap the benefits of warm weather training. With some planning, you can bring the essence of a pro training camp into your routine: 

Plan a training trip

Look for destinations that offer predictable weather, varied routes and a strong cycling culture. Popular spots like the Canary Islands, Costa Blanca, or even Southern France are perfect for a winter cycling getaway.

Start slowly

If you’re not accustomed to heat, take it easy during your first few rides in warmer temperatures. Begin with lower-intensity sessions and gradually increase your effort as your body acclimates. Staying hydrated and using electrolytes is critical during this phase. 

Prioritise recovery

Warm weather training can be demanding. Incorporate tools like Hytro to keep your muscles primed for performance and feeling fresh day after day. Recovery is where the gains are made, so don’t skimp on this crucial aspect. 

Join a group

Pro riders often train in groups, benefiting from shared motivation so look for local cycling clubs hosting winter training camps or join a virtual group ride to keep your spirits high and motivation strong.

Warm weather training isn’t just for the pros 

It’s a powerful tool that any serious cyclist can use to optimise their performance. By planning your sessions carefully, prioritising recovery and gradually acclimating to the heat, you can unlock new levels of endurance and strength. Whether you’re prepping for a race or simply looking to shake off the winter blues, a dose of sunshine and strategic training could be just what your cycling season needs! 

Check out the Hytro BFR wearables here or learn more about how Performance BFR can benefit your training and recovery here.