Whether you love hitting the trails on your gravel or mountain bike, putting in some road work, or pushing through a spin class at home, a cycling workout offers a range of benefits for your mental and physical health, and fitness.
According to Harvard Health “Health benefits include improved cardiovascular fitness, stronger muscles, greater coordination and general mobility, and reduced body fat.” Meanwhile, a 2011 systematic review of evidence on cycling found strong evidence for fitness benefits and moderate evidence for cycling’s role in reducing cardiovascular risks. Plus, you know, all that time spent huffing up and down hills is great for your mental health, too.
Which is all well and good except for one thing. When the nights start to get darker, the wind colder and the rain more frequent, heading out on the bike can be the last thing you want to do. To help you stick to your goals whatever the weather, we asked cycling experts for their top tips on ensure a cycle workout remains possible in the colder months.
Why a cycling workout is so good for us
“One of the key benefits of cycling is its low-impact activity,” says Peloton Instructor Sam Yo. “Unlike running or other high-impact exercises, cycling places minimal stress and pressure on your joints, making it a great option for those with injuries, joint pain, or struggles doing high-impact cardio.”
As well as being a great full body workout, Yo also points to cycling as an incredibly adaptive workout with cyclists of all levels able to push to the best of their ability. “Adjust the resistance, cadence, and gears on the bike to make the workout more or less challenging, according to your personal goal, which is great for people of all fitness levels, from beginners to advanced experienced athletes.”
For Julian Gregory, founder of LGBTQ+ cycling club LDN Riders, cycling also has huge social benefits. Through cycling Gregory has been able to create a community space, with members serving as encouragement to each other. “Cycling through autumn/winter can have positive effects on mental health, combating seasonal affective disorder and boosting your mood through the release of endorphins,” he adds. “It can be a form of meditation in motion, allowing you to escape daily stresses and enjoy the tranquility of the beautiful British countryside. The sense of achievement after a ride also enhances self-confidence and self-esteem.”
Get out on your bike in the colder months
Cycling in adverse weather has obvious limitations. For starters, it’s darker and visibility can be low. And with rain and ice roads and trails can be slippery. We all want to hibernate in winter, but forcing yourself to take a ride can be the difference between maintaining your fitness and spending October to March watching Netflix.
“There are obvious downsides to cycling through winter, including cold temperatures, reduced daylight hours, and wet roads,” says Gregory. “However, with the right preparation, the benefits of winter cycling definitely outweigh the negatives.”
To make the most of winter training, Gregory suggests you:
Invest in the right cycling gear. Having a thermal jacket, base layer, gloves, and head, neck, leg, and arm warmers is crucial for braving the coldest British winters. Donning bright or reflective outer layers is recommended to enhance visibility.
Since roads are often wet, make sure to wash your bike frequently, especially when road gritters are out. Protect your bike frame from salt corrosion. You may also want to switch to wider, grippier tires for better traction.
Plan your routes carefully. Opt for well-travelled roads that are more likely to be salted and avoid areas prone to freezing puddles. Shorter rides will let you make the most of the limited daylight hours. If cycling in the dark, equip yourself with powerful lights and ensure they are charged before each ride.
Yo adds that we shouldn’t forget hydration in winter, or to stay stocked up with a good source of carbohydrates to keep your energy up as we burn more calories to keep warm in the cold. “We can often blame the weather conditions for quick fatigue when all we need to do is make a slight adjustment to our nutrition during this period,” he says.
“It’s always important to remember ‘why’ you hop on that bike,” Yo continues. “If it's a fitness goal you are training for, keep that fresh in your mind with visual reminders in your day-to-day routine, e.g., a motivational quote on your bathroom mirror.”
Crucially, Yo adds that it’s OK to take it easy over winter, too. “Athletes have on and off seasons and so can you. If you normally go on the bike four times a week, you might want to change it to just two, or if you normally do a 60-minute session, switch it to just 45 or 30 minutes instead.”
Exercises to try to keep my cycling on track
During the height of winter, even the most dedicated cyclists may not be able to cycle as frequently. Gregory suggests jumping on an indoor bike or investing in a turbo trainer as a workaround. “If that sounds dull, try an immersive online training platform like Zwift, which gamifies the experience, enabling you to train, ride, and compete in stunning virtual fantasy worlds,” he suggests, also pointing to other platforms like TrainerRoad and Sufferfest.
To help you get the most out of your workout, Yo recommends an increased focus on warming up before jumping in the saddle. “Our muscles are less flexible and responsive in cold weather,” he says. “Cold weather can also restrict the blood vessels, which may limit the blood flow, and breathing cold air can be harsher on your lungs and airways. A pre-cycling routine gets the blood flow to your muscles to activate them for exercise, preventing injuries and lubricating your joints.”
Outside of the above, Yo recommends the drills below to help you stay in tip-top shape when the weather is keeping you indoors.
1. Mobilise - Squat
“Squats are perfect for getting ready for the saddle as it hits the glutes, quads, hamstrings, and calves,” he says.
Stand with your feet shoulder-width apart, then hinge at the hips to sit backwards onto an imaginary chair, keeping your back straight, chest and chin high. Go as low as you can, then push through your heels, hinging at the hips to straighten up. Aim for 15 reps, keeping it slow and controlled.
2. Balance - Plug the leaks
“Most of us tend to favour one leg consciously or unconsciously when pedaling,” says Yo.
“To help, start by standing in a neutral parallel stance and lift one knee up to 90 degrees, holding for 15 seconds, and then repeat the same for the other leg. If that feels easy, incorporate a back lunge. You could even add jumping jacks between each knee lift. Whichever leg feels the most fatigue is the one you need to focus on a bit more during sessions.”
3. Mix it Up - Adjust and Modify
“The inconvenience of weather, schedules and lifestyle can stop us from acting on our good wellness intentions so bring the convenience into your home,” says Yo. He suggests investing in an at-home bike or turbo trainer.
Especially good are those (like, erm, Peloton) that offer classes and scenic routes like tours of New Zealand lakes or Hawaiian forests. Not only does the variety keep you enthused and tested, a virtual break to sunny climes can help beat any seasonal bad moods.