Gaining weight in winter: normal, and how to find balance

Yes, gaining a few kilos in winter… it’s human. And admit it: this scenario probably sounds familiar. The bike hibernates in the garage, days get shorter, we swap the road ride for the sofa + blanket + Netflix series… And, to top it all off, it’s the blessed season of raclettes, tartiflettes, and “charcuterie-cheese” aperitifs with friends. Result: the scale’s needle quietly climbs. But good news: for us, cyclists transitioning to running or multisport practitioners, it’s perfectly normal. When the cold sets in, the body naturally reduces training volume, recovers more, lacks light… and stores a little. Two or three extra kilos? Nothing to worry about: it’s simply physiology. In short: don’t panic. You haven’t “given up” anything. You’re just… in winter mode.

Why you shouldn’t feel guilty

The body seeks balance: the more we stay warm under the blanket, the more the desire for comfort grows… and so does the appetite.
In winter, a cyclist or triathlete naturally expends less energy than in peak season; calories therefore tend to adjust towards maintenance, sometimes with a slight surplus.

Nothing abnormal: these reserves even support immunity.
When the rain beats on the skylight and motivation slips, a few extra grams become almost… strategic.

And then, we all know that cyclist friend who would say, with a smirk: “I’ll get back to it after the galette des rois!”

Result: +5 kg on the scale, certainly… but a gentle return, rediscovered pleasure, and legs that spin smoothly from April–May–June.

Moral of the story: winter weight is a stage, not a verdict.

The mistake to avoid: the express gram hunt

The classic scenario: you step on the scale, you see +2 or +3 kg in November when it’s barely more than a month since you stopped, and the holiday season hasn’t even begun → “PANIC-MODE!” → 5-day commando diet: “I run every day, I only eat salads, no more cheese, no more dessert, nothing.”

Result two days later: fatigue, low morale, jelly legs, plummeting performance.

Mistake: punishing your body. The right approach: listening + progression.

The body doesn’t read “lose 5 kg in 2 weeks”. It reads: “moderate adjustment + regularity”.

How to gently regain balance

Here are 3 3bikes strategies that work very well for a cyclist…

1) Adjust caloric intake, only the day after a “feast”

Example after a raclette evening:

Breakfast: plain yogurt + fruit (rather than croissant + latte)
Lunch: vegetables + light protein (fish, egg) + small portion of starches
Dinner: vegetable soup + salad (without starches)

No need for a monastic diet. We’re not trying to “punish,” just to adjust.

Anecdote: we all know someone who, after three layers of cheese, treated themselves to a broccoli-leek soup the next day… and swore they had “lighter legs” for riding. Psychological? Maybe. Effective? Very possibly.

2) Focus on vegetables & alkalization

After a cheese/charcuterie combo + an 8% vol blonde beer (with a little dwarf on it… yes – yes, you know exactly which one we’re talking about… and yes, we know you love it), the body can be a bit “acidified”. No need for a doctorate: let’s simplify!

Green vegetables, raw vegetables, fiber, minerals → help rebalance.

Examples:

Raw spinach salad + grated black radish + walnuts + walnut oil
Next-day smoothie: green apple + spinach + lemon + ginger

Cyclist tip: before an indoor trainer session, a run in the forest, or an urban bike ride, a light vegetable breakfast or oatmeal helps to have more supple legs… and glutes already ready to accept the saddle.

3) Slightly increase activity (without punishment)

Active walk 30 – 45 min in the afternoon → restarts metabolism
10 min “core + mobility” session in the evening (yes, as in the previous article)
A light bike ride (endurance) rather than a “punishment marathon” → avoids injuries & fatigue

When getting back on the bike or resuming running

You have to accept that any return to “pre-winter” weight will only happen when the body is ready.

So:

Gradually increase volume (→ see article Resuming and relearning to run progressively)
Don’t expect to reclaim Strava KOMs or break Garmin records immediately
Integrate strength + mobility → align weight + performance + posture

Your body needs to readapt. A month of winter weight is not the enemy; it only becomes problematic if total immobilization + very rich diet.

Seasonal vegetables: simple, colorful, essential for rebalancing after winter excesses.

When to really worry

+6 kg in a very short time, for no reason
Loss of energy, disturbed sleep, interminable recovery
Emotional relationship with food (guilt, anxiety)

If any of these points appear → consult a competent specialist (dietitian, nutritionist, naturopath…). Not the 3bikes cat.

Final message

Take a moment: look at your bike. It doesn’t take stock, it doesn’t count raclette evenings. It simply waits for us to take it out for some fresh air.

So yes, +1, +2, +3, maybe even +4 kg this winter. So what? Nothing is broken. Nothing is lost. The body adapts, it goes through seasons, just like us.

What really matters: kindness, regularity, progressive return. Not perfection. Not punishment.

Eat your vegetables, keep the desire, hydrate, get your body moving again. The blanket is comforting… but the cockpit of the bike reminds us that we were made to move forward.

With a little patience and the right dosage, we’ll find more strength, more flexibility, more joy in spring.

And guess what? Your GP5000s will hit the road as if nothing had changed, except you, a little wiser.

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=> To go further and better understand the athlete’s nutritional balance, consult the clear and accessible resources of Benoît Nave