Cycling in all weathers – A practical guide to adapting to the weather

Why train in all weathers?

There are many physical and mental benefits to training in all weather conditions. From a physiological point of view, it allows the body to gradually adapt to variations in temperature and humidity, improving thermoregulation and resistance to extreme conditions.

Mentally, facing difficult conditions builds determination and the ability to deal with discomfort, two essential qualities for progress and confidence on the bike.

What’s more, getting used to riding in all conditions helps you to maintain regular training and improve your technical skills, so you’re ready to tackle any weather conditions at a fixed-date event.

It’s also an ideal opportunity to test your equipment in a variety of situations and make sure it’s well suited to different conditions.

Training in wet weather

The right equipment

A waterproof, breathable jacket is essential to protect you from showers while avoiding the sauna effect.

Waterproofness is measured with the Schmerber index, expressed in millimeters. It corresponds to the height of a column of water that the fabric can withstand without letting moisture through. At 10,000 mm and above, protection is effective in most situations.

Breathability, on the other hand, is assessed by the RET (Thermal Evaporation Resistance), expressed in m²/Pa/W. The lower this index, the more perspiration the fabric allows to evaporate. For good comfort during exercise, we recommend aiming for a TER of less than 12.

Legs are exposed to splashes, so water-repellent shorts or overtrousers may also be useful, depending on the duration of the outing.

Feet and hands are particularly sensitive to cold and damp, so waterproof overshoes and neoprene gloves make riding comfortable.

Last but not least, mudguards are an essential accessory to protect you from splashing water and mud, keeping your bottom dry and avoiding splashing the cyclists behind you when riding in a group. There are lightweight, discreet models in soft plastic that slip easily under the saddle.

Adapting your driving style

When the road is wet, grip is reduced. Metal plates, wooden planks and fallen leaves become particularly slippery and should be avoided.

Slightly reducing tire pressure increases road contact area and improves handling. Some 4-season tires are better suited to driving on wet roads.

It’s important toanticipate stops and slow-downs , and to adopt progressive braking to reduce the risk of falling.

Staying visible

Finally, as visibility is often reduced in the rain, we recommend wearing clothing with reflective elements and using front and rear lights, to ensure your safety while remaining visible to cars.

Training in windy conditions

The right equipment

Even in sunny weather, the wind can considerably lower your temperature. A windbreaker is essential in the fight against the cold: a lightweight, breathable, snug-fitting jacket that reduces wind resistance while effectively blocking draughts.

Underneath, we recommenda layering system: a breathable technical undergarment to wick away perspiration, and a middle layer that’s warmer or cooler depending on the temperature.

In low-temperature conditions, don’t forget gloves, chokers and toe-covers to prevent wind chill. Finally, avoid loose-fitting clothing , which increases wind resistance.

Reduce wind load

In windy conditions, resistance increases, effort intensifies and stability can be compromised, especially in strong gusts or side winds. To limit these effects, adopt an aerodynamic position with your hands at the bottom of the handlebars.

Avoid streamlined wheels, which can become difficult to control in crosswinds.

If you’re in a group, you can ride in single file, with short relays to share the effort. Last but not least, keep away from the roadside in case of gusts, for greater safety.

Adapting your route

When the wind is blowing hard, it’s a good idea to adapt your itinerary accordingly, avoiding long straights into the wind, for example, and choosing routes that offer natural protection, such as forest sections.

It’s also a good idea to set off headwind when you’re still fresh, so you can come back with the wind at your back and benefit from a boost at the end of the outing. Another option is to alternate headwind and tailwind phases, to better manage your effort and avoid tiring too quickly.

Finally, in windy conditions, it’s sometimes necessary to slow down and adapt your pace to preserve your strength, even if this can be frustrating.

Training in cold weather

The right equipment

To face the cold, adopt the three-layer system. Start by choosing a base layer in merino wool or synthetic fabric, which wicks away moisture and keeps you dry. A thermal mid-layer will protect you from the cold. Finally, the outer layer should be windproof and waterproof to offer protection from the elements while remaining breathable.

Extremities are the most vulnerable to the cold, so protect them with insulating gloves, merino wool socks and overshoes, a hat or headband, and a neckband. Heated overshoes or gloves are available for added comfort.

For more details, check out Laurène and Joséphine’s video on the subject.

Adapting your nutrition and hydration

In cold weather, the body expends more energy to maintain its body temperature, especially during prolonged physical exertion such as cycling.

That’s why it’s important to eat regularly , focusing on easy-to-digest, carbohydrate-rich foods such as energy bars, dried fruit and fruit pastes.

An isotonic drink can also be useful: it provides both energy in the form of carbohydrates and mineral salts, while promoting water absorption. Because even in winter, hydration remains essential. The sensation of thirst diminishes, but the cold, often dry air accentuates dehydration by drying out the respiratory tract. So remember to drink regularly, in small sips.

Adapting your speed

Adapt your pace to the terrain to avoid excessive sweating , which could cool you down later. Don’t hesitate to remove and reapply layers according to the gradient. It can be handy toattach a pannier to your bike for extra clothing.

Be careful, the roads can be slippery, so reduce your tire pressure slightly for better grip. If you live in an area where there’s a high risk of icy conditions, fit studded tires to your bike.

Training in hot weather

The right equipment

As temperatures rise, light-colored, ventilated clothing helps regulate body temperature. You should also wear a helmet and light-colored ventilated shoes.

Category 3 or photochromic sunglasses offering total UV protection are essential to protect your eyes.

You can also wear a gapette under your helmet for extra face protection.

Protecting your skin

Sun protection is essential when cycling, even when you don’t feel the direct effects of the sun.

Cyclists are particularly exposed to UV rays : long hours outdoors, perspiration which reduces the effectiveness of protection, reflective surfaces such as asphalt… All these factors increase the risk of sunburn and, in the long term, premature aging of the skin or skin cancers.

It’s therefore essential to apply water-resistant, sport-specific SPF 50 sun cream to all exposed areas (face, neck, ears, arms, legs, hands). Another option is to wear technical anti-UV clothing.

Cooling off

Riding in hot weather puts the body to the test. Heart rate increases, the body loses water and minerals more rapidly, and the risk of heatstroke becomes real in the event of prolonged exposure or poorly managed effort. The best way to adapt is to gradually acclimatize to these conditions, lengthening your outings as the days go by.

One of the greatest dangers of the heat is dehydration. It’s advisable to drink regularly, alternating between water and drinks containing electrolytes to compensate for the loss of mineral salts due to perspiration, especially for long outings or intense exertion.

Locate watering holes or fountains on your way upstream , and regularly splash water on the back of your neck, arms or legs to help your body cool down.

Choose shady routes if possible, ride at the coolest times of the day and don’t hesitate to take breaks in the shade if you need to.

Keeping motivated

When the weather’s not cooperating, the most difficult thing is to take the first step outside. So force yourself to go out, but allow yourself to return early if conditions are too difficult. You’ll find that conditions are often less extreme than you feared.

Invite a friend to ride with you: sharing the effort and chatting as you ride makes the ride more enjoyable, and making an appointment is less likely to lead to last-minute cancellations.

And if you’re riding solo, set yourself a nice goal, like a break at the local bakery: pedaling with the reward of a good pastry and a hot cup of coffee in mind, for example, makes the cold more bearable.

You can also think about your goals, which will remind you why you get on the bike, even when it’s raining or cold, and give you the satisfaction of a well-rounded workout.

Last but not least, don ‘t forget to have fun: enjoy nature in all its splendour to make every outing unique, and test out your mountain bike in the snow, for example!

Conclusion

Riding in all weathers requires a certain amount of adaptation, but facing up to the elements builds mental strength and technical progress. With the right equipment and a few strategic adjustments, the weather is no longer a constraint, but an opportunity to enrich your cycling experience. And if the weather really is too miserable, there’s always the home trainer!