That time of year has arrived when the cold becomes an extra factor challenging us to keep our training plans on track, especially for those who live in places where temperatures are lower. Fortunately, we can minimize this problem by using proper cycling clothing for cold weather.
I live in Rio Grande do Sul, where from May to August the weather is not always favorable for outdoor activities such as mountain biking, in my case. First, because of the reduction in daylight hours, which shortens the available training window and requires extra organization for street workouts. Second, because of the rain and cold — it’s a time of year with higher humidity and lower temperatures.
But I have some tips about cold-weather cycling clothing that I like to share, which help me a lot to face the southern climate during my bike training sessions.
Cold-weather cycling clothing
The key item for winter cycling apparel is the windbreaker vest. It’s very versatile, lightweight, and protects the chest area from direct wind. And when your body warms up, the front zipper works as an excellent temperature regulator.
Onion effect: from the vest, to the jersey, to the base layer. Arm warmers also fit into this composition.
Arm warmers are just as useful as a windbreaker vest. They protect and keep your arms warm while riding at higher speeds. And when it gets warmer, they can be rolled down to the wrists and pulled back up when the temperature drops again.
I only wear a jacket when it’s very cold, below 5°C, as I know I won’t need to take it off.
Bandana – This tubular piece has many uses. The bandana is important for protecting your ears and head. And if it gets too warm, uncovering your ears is usually enough to regulate your temperature. An additional bandana can be used around the neck, providing extra protection in this sensitive area of the body.
The tubular bandana can be used as a beanie or as a balaclava. If necessary, use a second bandana to protect your neck.
Neoprene shoe covers
Leg warmers – This is an item I usually wear when temperatures drop below 10°C and on days when the forecast doesn’t exceed that mark. It’s a piece that can also be removed when it gets warmer, but it’s usually kept on until the end of the activity since removing it requires stopping the ride.
Winter socks and gloves – Hands and feet are the areas where I feel the cold the most. I try to protect them well by using gloves made of materials that block the wind and have a kind of fleece lining inside. Sometimes, because they’re bulkier than summer gloves, you lose a bit of dexterity, but nothing that compromises handling the bike. Socks, usually made of some type of wool like Merino, help keep your feet warm.
Neoprene shoe covers or toe covers – These really prevent cold air from entering the shoes and help keep your toes and ankles warm. I love them! In races, I don’t usually wear them, as they can get in the way if I need to push the bike at some point.
In short, being able to dress in layers that can be removed or adjusted makes outdoor winter training a bit more manageable. And on days when the weather isn’t good for riding outside, head to the gym or use training rollers — whether balance rollers or the more modern “Smart Trainers“. You can have excellent workouts with this equipment, improving your performance without having to face the weather outside.
Winter is perhaps the time of year when I differ most from other athletes in my cycling category, as I stick to my entire training plan regardless of the weather, using and making the most of the resources I’ve shared in this article.
Indoor cycling training
An extra tip for your winter bike training
Before going out, always assess the conditions outside and ask yourself:
- Do I really need to ride outdoors today?
- Is it safe to train at this time?
- Is it worth being exposed to the cold?
This post is also available in: Português (Portuguese (Brazil)) Español (Spanish)
