Introduction: November – the time of transition between seasons
November in Poland is a month full of change. The days are getting shorter, temperatures are dropping, and the leaves are slowly falling, creating a colorful carpet in parks and on bike paths.
However, November cycling isn't just about enjoying the autumn scenery. It's also a great time to prepare your body for the upcoming winter season—especially skiing and snowboarding. Regular cycling training during this time improves endurance, leg strength, balance, and resistance to cold—all essential skills for the slopes.
1. Autumn training as a foundation for winter muscles
Cycling in November is the perfect way to strengthen the muscles that will be working intensively while skiing:
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Quadriceps and biceps femoris muscles – responsible for movement control and shock absorption during descents.
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Gluteal muscles – help stabilize the body.
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Core muscles – crucial for maintaining balance and precise turns.
Practical training:
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Choose routes with hilly terrain – short climbs and descents will strengthen your legs.
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Add short sprints on straight sections to increase explosive power.
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If you use a stationary bike, incorporate strength intervals that simulate climbs.
2. Endurance and fitness – preparing the heart and lungs
Autumn rides on cooler days increase respiratory efficiency. Regular riding, 60–90 minutes a day or several times a week, helps the body adapt to exertion in lower temperatures.
Benefits:
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Longer ski sessions without fatigue.
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Faster recovery between runs.
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Improved circulation, which is especially important on frosty days.
Tip: follow the "warm-up - pace - recovery" rule: 10 minutes of easy riding, 40-60 minutes at a moderate pace, 10-15 minutes of easy riding.
3. Adaptation to cold and changing weather
November weather in Poland can be unpredictable, from fog and rain to icy winds. Regular cycling in such conditions prepares the body for the winter exertion of the slopes.
What do we gain:
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Increased resistance to cold.
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Improved blood circulation in extreme temperatures.
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Better well-being and less susceptibility to colds.
Equipment and clothing:
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Thermal underwear, light long-sleeved sweatshirt, windbreaker.
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Gloves and hat under the helmet.
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Reflectors and bike lights – November means shorter days and less light.
4. Balance and body control – the common denominator of cycling and skiing
Cycling and skiing require stability and precision. It's a good idea to supplement your autumn rides with balance exercises:
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One-legged squats
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Plank with torso rotation
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Resistance band exercises for core stabilization
These exercises help you maintain the balance necessary for quick turns on the slope.
5. November training plan – step by step
Week 1-2:
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3–4 days of cycling, 45–60 minutes each
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2 core + balance sessions
Week 3:
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2 days of riding in hilly terrain
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1 longer endurance session of 90 minutes
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Strength exercises for legs and buttocks
Week 4:
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Indoor Cycling Intervals (Climbs)
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1–2 longer trips of 90–120 minutes
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Balance exercises and stretching
6. Diet and regeneration – the key to success
In cold weather, muscle recovery is just as important as training.
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Water and electrolytes – don’t forget to drink even in low temperatures.
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Foods rich in magnesium and potassium – bananas, nuts, dried apricots.
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Protein after training – yogurt, cottage cheese or a protein shake supports muscle recovery.
Recovery: 15 minutes of stretching after each ride, massage or foam roller for leg muscles.
7. Perfect cycling routes for November
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Kampinos National Park – flat, quiet roads, autumn scenery.
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Lake Żywieckie – easy climbs and mountain air.
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Bystrzyca Valley, Wrocław – asphalt paths, perfect for leisurely workouts.
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Masuria in the off-season – empty roads, fog over the lakes, a unique atmosphere.
8. Cycling gear for November
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Tires with better grip on wet leaves
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Front and rear lights, reflectors
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Thermal gloves and foot protectors
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Windproof and waterproof jacket
9. From bike to ski – how to make a smooth transition
November is the perfect time to start planning winter trips: Zakopane, Szczyrk, Białka Tatrzańska, Karpacz.
With regular bike rides, your body will be ready for intense exercise. Your first few days on the slopes will be a pleasure – free from soreness and injuries. 
10. Summary and encouragement
Don't put away your helmet too early! November cycling is the perfect foundation for winter activities. Strengthen your muscles, improve your endurance, acclimate your body to the cold, and take the first step towards ski season.
