How to train in the cold

Winter weather doesn’t have to bring your rides to a halt, but it does require a few adjustments to keep the fun going all year round. For many cyclists, winter is synonymous with "trainer season," when indoor workouts take center stage until the weather warms up again. However, unless the conditions are extreme, it doesn't have to be that way. And it shouldn’t be.

Health Benefits of Winter Biking

Before deciding to put your bike away until spring, it’s worth noting that there are plenty of health benefits associated with this chilly pastime. Winter bicycling has a profoundly positive impact on both mind and body.

Research continues to highlight the benefits of cycling, but one of the most compelling reasons to keep riding during winter is its potential to combat seasonal affective disorder (SAD), often referred to as the "winter blues." Mental Health America (MHA) defines SAD as "a subtype of depression or bipolar disorder that occurs and ends around the same time every year… when the seasons change," affecting approximately 5% of the U.S. population annually. Symptoms typically include carbohydrate cravings, excessive sleepiness, and weight gain, which are more common in SAD than in other forms of depression. Studies show that winter biking can help combat inactivity among those who suffer from SAD. It gets people outside, exercising, and breathing in fresh air, which is especially beneficial when cold weather keeps us indoors. For cyclists who often retreat inside during winter, reconsidering your decision might be worthwhile—but ensure you’re equipped with the right gear and that your bike can handle whatever lies ahead.

Many cyclists describe a sense of peace and solitude on their winter rides, attributing this tranquility to quieter trails and roads that are usually congested during warmer months. Others report feeling energized and invigorated during their winter rides. Whether your winter rides bring calm or excitement, the outcome is consistently positive.

For avid cyclists, maintaining fitness during winter can be challenging. Winter biking not only helps maintain fitness but also builds a strong foundation for summer riding, as harsher conditions force muscles to work harder.

How Cold Affects the Body

Although individual temperatures may vary slightly, the average human body temperature is 98.6°F (37°C). Maintaining this temperature is crucial for proper bodily function. Cold weather accelerates heat loss, forcing the body to work harder to compensate, which adds extra stress to an already taxed system. This can lead to various involuntary responses.

When exposed to cold, the body prioritizes vital organs over extremities, causing blood to move inward and away from limbs. This often results in a runny nose and frequent urination. An increased heart rate and blood pressure occur as the heart works harder to keep you warm and your muscles moving. Cold-induced muscle contractions are involuntary movements that happen frequently. These contractions tighten muscles and joints, reducing range of motion and making rides feel more strenuous. For some, this can even increase the risk of pinched nerves.

Even though the nose and airways warm incoming air before it reaches the lungs, prolonged exposure to cold air can lead to shortness of breath. In some cases, cold air can cause bronchoconstriction, a condition where airway muscles constrict, making breathing difficult. Pre-existing conditions like asthma can worsen both the severity and likelihood of developing cold-induced bronchoconstriction.

Goosebumps, caused by tiny muscles flexing under the skin, are a useless response without fur. Knowing when to end a ride is key to staying safe. Shivering, an involuntary muscle movement, is your body’s desperate attempt to warm itself. At this point, you're at risk of hypothermia, so it’s time to end your ride and seek warmth immediately.

Since cold weather affects the body on multiple levels, warming up before heading out is essential for a successful ride. While eagerness to get started is understandable, warming up prepares your muscles, airways, and lungs for the temperature change, making the transition easier on your body.

Tips for Cyclists

With so many factors to consider when preparing for a cold ride, it’s easy to overlook something. Even if you take every precaution, some situations are beyond your control. For instance, you can’t prevent a flat tire caused by an unseen pothole. While no one can predict everything, there are ways to protect yourself and ensure a successful, enjoyable ride, regardless of the season.

Check the Forecast

Before heading out for any bike ride, always check the weather forecast, especially during winter. Conditions can change rapidly, and it’s rarely for the better. Even if it’s a mild 50°F (10°C) when you start, planning ahead is the only way to survive winter riding. Look at daily highs and lows, anticipated hourly changes, weather warnings, and wind chill. If you’re driving to a trailhead, check the weather conditions there, as they might differ significantly from your location. Avoid assumptions and resist the urge to be lazy—just check the forecast.

Temperature

Cold air is a frequent issue during winter, and there’s no way to combat it. Cold temperatures can trigger conditions like asthma or bronchoconstriction, so always check the anticipated temperature of your ride. While you can’t change the air temperature, warming up before a ride reduces the effort your body needs to maintain warmth, making your ride feel easier.

Air density depends on temperature, pressure, and humidity, but temperature has the most significant effect. Lower temperatures make air denser, which makes breathing harder and your ride more challenging.

Humidity

Humans are highly sensitive to humidity because it affects perspiration. Our skin relies on air to evaporate sweat. Most people find relative humidity between 30-50% most comfortable. While you won’t sweat much in the cold, high humidity can leave moisture on your skin, creating a cooling effect similar to sweating in warmer conditions. Moisture absorbed by clothing can make you feel colder, so opt for breathable fabrics like merino wool, which retains warmth even when damp.

Wind Chill Factor

One of the biggest risks of winter exercise is wind and wind chill. Even if it’s 40°F (4°C) outside, exposure to wind can create dangerously cold conditions. Always carry wind protection because cold wind chills accelerate heat loss and increase the risk of hypothermia. If windy conditions are likely, stick to routes with more shelter, such as areas with trees or buildings. A wind-blocking jacket or outer shell is invaluable. Since about 7-10% of body heat escapes through the head, a beanie or skull cap can provide extra protection.

Slippery Surfaces

Dealing with winter weather often means encountering snow, sleet, and ice. Black ice, a transparent glaze that forms on roads, especially bridges, is particularly dangerous. Its transparency can fool motorists, cyclists, and pedestrians into thinking the surface is safe. Without the sun melting everything quickly, these icy conditions can persist for a while. Adding salt makes matters worse, compromising tire traction.

While bikes are built to handle cooler temperatures, riding through snow and slush requires winter-specific tires. These tires are wider, have larger knobs with specialized tread for better grip, and are made of thicker rubber for added puncture protection. The rubber compound is designed to remain elastic in colder temperatures, improving both traction and braking.

Riding posture becomes even more important in cold weather. Tensing up is natural, but learning to relax can make rides more enjoyable and less strenuous. Cold muscles become brittle, so maintaining a relaxed stance helps absorb impacts in case of a sudden slip or crash.

Water or Wet Weather

Riding near water or in wet conditions demands caution, as water conducts heat 25 times faster than air. This means your body loses heat much faster in wet conditions, increasing the risk of hypothermia. If there’s a chance you’ll get wet, consider training indoors. If you must ride outdoors, equip yourself with reliable rain gear to stay dry. Avoid taking breaks, as these cause unnecessary heat loss.

Daytime Visibility

Unpredictable weather conditions like snow squalls and fog reduce visibility, creating risky situations. Areas near mountains or large bodies of water are more prone to these disruptions. Ensure you’re seen from afar by wearing bright reflective gear and having both front and rear lights on your bike, even during the day. Daytime running lights significantly improve safety by making cyclists visible in low-light conditions.

Night Riding

For many, winter means shorter days. Depending on your usual summer riding habits, you might find yourself riding in twilight or total darkness. With daylight saving time, it’s common to ride in the dark by mid-afternoon. Proper preparation becomes even more critical since the risk of accidents or injuries rises significantly in low visibility. Make sure you and your bike are visible to others. Use bright lights (at least 500 lumens) and reflective clothing. Temperatures drop quickly at sunset, so being unprepared is one of the worst times to face the elements.

Obstacles

During winter, you’ll encounter various obstacles: debris from accidents litters roads, snowbanks and ice piles collect along roadsides, narrowing available space. Hidden dangers like potholes, tree branches, and roots become invisible under snow. Even parking zones become crowded with vehicles, obstructing bike lanes.

Cars

While visibility applies to all road users, being hit by a car is one of the greatest risks of riding. Limited visibility, slippery surfaces, and unexpected obstacles make it critical to not only make yourself visible but also consider others’ perspectives. Drivers face the same hazards as you. Assume you’re not seen—this defensive mindset saves lives. Learn how to avoid common car-bike accidents in our article "Most Common Accidents When Riding on the Road."

Check Your Bike

Fixing your bike in the garage is easier than in freezing temperatures, so take the time to ensure everything works correctly. Always check shifting, brake pads, and tire pressure before leaving home and pack necessary tools just in case. Knowing how to fix flats or repair chains are common issues during winter rides, so refresh your basic maintenance skills.

Dress for Success

Some think of winter riding as simply riding in "less heat," but it’s more than that. Cold temperatures can harm your body if not properly protected, and some body parts are more vulnerable than others.

There’s a saying about training in the cold: "There’s no bad weather—just bad gear." While mostly true, there are temperatures where no gear suffices, and it’s best to stay indoors. On safe winter ride days, staying warm depends on balancing physical activity, wearing the right gear, and taking safety precautions.

Layering

The best approach for a winter ride is wearing layers. Layers provide better insulation, protect against wind, and allow customized ventilation. Trapped sweat can cool your body, so base layers should be made of moisture-wicking materials. If you overdress, you can always remove a layer and stash it in a pocket or hydration pack. For extreme cold, it’s better to overdo it.

Knees

Tendons are harder to thermoregulate than muscles because they lack direct blood supply. Ensure a good bike fit, wear quality knee warmers or bib tights, and avoid unnecessary stress by using lower gears to reduce knee strain.

Fingers and Toes / Hands and Feet

Hands and feet are particularly vulnerable in winter because they’re exposed contact points. Insulated gloves that are thick enough to keep heat in but slim enough to shift and brake easily are ideal. Doubling up on gloves or using lobster mitts might be the solution. Pogies, neoprene handlebar mitten covers, are another option for keeping hands warm in colder temperatures. Chemical hand warmers, often used for skiing or snowboarding, can also help on extra chilly days.

To keep toes warm and frostbite-free, focus on materials that trap heat or block wind. Good socks and overshoes are essential. Wool socks are warm, but cyclists prefer merino wool for its warmth and resistance to stretching and sagging. Some even wrap a layer of plastic or foil around their toes to trap heat. The key is avoiding cold-related ailments.

Numbness isn’t only linked to cold fingers and toes. Before setting out, perform a simple test: wiggle your toes in your layered shoes. If there’s no room to wiggle, consider wider shoes for winter riding. Shoes that are too tight limit blood flow, leading to numbness and even injury.

Head & Neck

Head and neck lose more heat than most people realize. The scalp’s blood vessels mean a lot of warmth escapes through the head. Wearing a beanie or skull cap under your helmet is a good idea, especially in extreme cold with a well-ventilated helmet.

If you have a snowboarding helmet, it might work well for winter riding. Snowboarding helmets offer less ventilation than standard bike helmets and often include ear warmers. They’re also a good option for those whose bike helmets feel snug with a hat underneath.

Icy winds hitting your neck can accelerate heat loss, so protecting it is crucial. In real winter temperatures, turtlenecks or neck warmers/gaiters/balaclavas are ideal. If your neck skin becomes irritated, applying lube cream before future rides might help.

Don’t forget to protect your eyes from cold temperatures and gusty winds. Large riding glasses or snowboarding goggles are great options for safeguarding your vision.

Long Rides

Unless you’re riding in ideal conditions, long rides in temperatures below 20°F (-6°C) are ill-advised for several reasons. Your body’s ability to maintain normal internal functions is one concern, but cold weather also affects your bike. Bikes are designed to handle certain ruggedness, but many assume that because their bike can endure rough terrain, it can handle extreme cold. This is incorrect.

In extremely cold temperatures, various bike features falter. Viscous oil in suspension, hydraulic fluid in brakes, and sealant in tubeless tires don’t work as well. Rubber loses elasticity, reducing grip and braking performance. Even chain lube hardens, diminishing its effectiveness. Knowing that your brakes and tires aren’t optimal should be enough reason to train indoors. However, if you must go on a long ride, take basic precautions.

Basic Precautions

Ensure your phone is charged and carry a spare battery. Pack an emergency radio or beacon if you lack service in your riding area. Always bring enough calories for a day or two—protein bars and other calorie-dense snacks are ideal. Avoid stopping unless necessary, as resting leads to rapid muscle cooling.

What to Do If You’re Unprepared

If you realize you’re unprepared mid-ride, focus on getting home safely and quickly.

Put on any extra layers you have. Layers block wind and trap heat. Besides adding layers, avoid stopping unless absolutely necessary. Stopping cools your muscles, which is harmful in cold conditions. Pedaling generates heat, so keep moving. Stay hydrated and consume calories to avoid dehydration or bonking.

This isn’t the time to be a hero, and there’s no shame in calling it quits. Assess your abilities and the situation. If you have hours left and are shivering, call a friend, an Uber, or even 911.

Post-Ride Treatment

Once home, address your condition immediately: remove wet clothes and warm up. Use warm (but not hot) water or heat from your body’s warmer areas, like armpits or groin, to rewarm hands and fingers. Avoid anything excessively hot, as overly cold fingers lose sensitivity.

Whether a medical visit is necessary depends on how long you were outside and how prepared you were. Check your fingers and toes—if they remain bluish-white, purplish, or brown, you might have frostbite and should seek medical attention. When in doubt, consult a professional.

Cold-Induced Injuries and Illnesses

In most cases, cold-induced injuries and illnesses are preventable. Never ride in sub-zero temperatures. Staying indoors eliminates the risk of exposure-related injury or illness. Avoid riding if unprepared—don’t go out without gear suitable for the weather, adequate food and hydration, or the ability to perform necessary repairs.

When conditions are favorable, always warm up before riding. Cold muscles increase the risk of strains or tears. Start rides with a higher cadence, gradually increasing speed. Always cool down and stretch after riding. Yoga sessions at your studio or home can be beneficial.