Cyclists: How to stay warm on the bike in winter

In winter, when days are shorter, temperatures are colder, and bad weather is more frequent, it can be difficult to stay motivated to go cycling. Yet it is absolutely possible to keep riding—whether on the road, on gravel, or on a mountain bike—without suffering from the cold. This complete guide is designed to help cyclists choose the right equipment, stay warm, and remain motivated on the bike, even during the cold season.

1. Dress properly: the layering rule and how to protect extremities

To avoid getting cold while cycling, the golden rule is layering.

• Start with a breathable base layer to wick away moisture,

• then add an insulating mid-layer such as Polartec or thermal knitwear,

• and finally a windproof and waterproof outer layer to protect against the elements.

This combination helps regulate body temperature, prevents sweat buildup, and keeps you comfortably warm throughout your outdoor ride.

Next, special attention should be paid to the extremities (hands, feet, and head). When it’s cold, the body prioritizes keeping vital organs warm by directing blood flow inward. As a result, circulation decreases in the extremities, which cool down faster—making proper insulation essential.

For your hands, choose well-insulated winter gloves, or even “lobster” gloves (three-finger gloves combining mittens and traditional gloves), or heated gloves on the coldest days.

For your feet, opt for wool socks, a natural fiber that provides excellent insulation. Don’t hesitate to use overshoes, usually made of neoprene, to protect your feet from wind and moisture.

To reduce heat loss through the head, wear a thin cap under your helmet. A neck warmer is also useful to protect your neck and throat.

Finally, wear reflective clothing and equip your bike with powerful lights and reflectors to remain visible, as daylight is reduced and darkness falls earlier in winter.

2. Warm up properly before riding

Once you’re well equipped, it’s time to prepare your body for the cold. When temperatures drop, the body takes longer to get going. Without a proper warm-up, you’ll feel colder, perform worse, and increase your risk of injury.

Before heading out, start with a dynamic joint and muscle warm-up off the bike. Spend about 10 minutes doing the following exercises:

• 3 sets of 10 squats to warm up thighs and glutes;

• 3 sets of 10 push-ups to activate shoulders, arms, and core muscles;

• cardio warm-up: jog in place with high knees, then heels to glutes, twice for 30 seconds each;

• wrist and ankle rotations in both directions;

• gentle stretching of quads and calves to loosen joints.

Once on the bike, avoid riding hard right away. Begin with 10 to 15 minutes of easy pedaling at a comfortable pace.

Your body needs time to gradually adapt: stabilizing heart rate and breathing, improving muscle oxygenation, optimizing carbohydrate use, and limiting lactic acid buildup. If you start too hard—above zone 2—the body cannot adapt quickly enough, leading to early fatigue, irregular heart rate, and poorer fat utilization. A proper warm-up improves performance and reduces injury risk.

3. Adjust your riding habits

In winter, adapting your cycling habits helps you get the most out of every ride.

Pay attention to weather conditions

Check the forecast before heading out. Avoid icy roads, very cold and windy days, or heavy rain and snow. Choose milder days with little wind and sheltered routes, such as forest paths or vineyard trails, to reduce exposure.

Adapt your pace

Pedal smoothly and consistently, avoiding sudden efforts that can make you feel colder. Cold wind amplifies the chill factor. On exposed sections, slow down and anticipate braking and turns, as roads may be slippery or salted.

Know when to choose an alternative

If conditions are too harsh or unpredictable, consider riding indoors on a home trainer. A solid indoor session is often more effective than a very quick outdoor ride cut short by the cold.

4. The home trainer: cycling inside to stay warm

When it’s too cold or the weather is too bad, the home trainer is the perfect solution. It allows you to stay active all winter without suffering from the cold. Set it up in your office, your spare room, your living room, or your garage, hop on your bike, and enjoy an intense session—no weather worries involved.

Advantages of the home trainer:

• Stay warm, sheltered from wind, cold, rain, and darkness

• Follow structured training and work on power or endurance

• Ride your own bike, not a gym stationary bike

• Train safely at any time of day or night without leaving home

Thanks to platforms like Zwift, you can ride in virtual worlds, join group rides, train with friends worldwide, follow structured workouts, or take part in events and races. Zwift is a great way to keep cycling fun and beat winter motivation slumps.

5. Eat well and stay hydrated

Cycling in cold weather requires adjustments to nutrition and hydration. Your body uses more energy—not only to fuel your muscles but also to maintain body temperature.

Before the ride

Eat a carbohydrate-rich meal (whole-grain pasta, brown rice). Avoid overly fat or hard-to-digest foods. For a morning ride, an ideal breakfast could include whole-grain bread, Greek yogurt or skyr with muesli or oats, an egg for protein, and fruit or fresh juice.

Hydration

In winter, thirst is less noticeable due to cold and wind, but you still sweat just as much—especially under multiple layers. Drink regularly (about every 10 minutes) to avoid dehydration.

During the ride

Choose easy-to-eat foods like soft cakes (brownies), milk-bread sandwiches with ham or peanut/almond butter. Energy bars and fruit may freeze in very cold weather. For drinks, bring a warm herbal tea or green tea sweetened with honey in a thermos bottle.

After the ride

Eat within 30 minutes to 1 hour post-ride to replenish energy and support muscle recovery. Combine carbohydrates and proteins, such as a warm lentil and sweet potato soup, or rice with chicken or a poached egg and sautéed vegetables.

6. Adapt your equipment and maintain your bike in winter

Winter cycling requires appropriate equipment to ensure safety, comfort, and performance.

Roads are often wet, icy, or snowy. For road cycling, choose all-season tires for better grip in all weather conditions. For gravel riding, slightly more aggressive or MTB-compatible tires work well.

When temperatures approach freezing, tire rubber hardens. Reduce tire pressure slightly (about 0.5 bar) to improve grip—especially in wet conditions. Tire pressure also depends on rider weight (e.g., around 6.7 bars for a 60 kg rider).

Consider mudguards as well: rain, mud, and road salt can significantly reduce comfort and damage components.

Finally, clean your bike after every ride. Salt and mud accelerate wear and can seriously damage your bike if left unchecked.

Conclusion

Winter can challenge motivation, even for the most dedicated cyclists. Shorter days, bad weather, and cold temperatures make it harder to get out. However, with the right equipment, proper nutrition, and an adapted riding approach, you can keep cycling, stay fit and strong, enjoy yourself, and prepare perfectly for spring.

And if conditions are truly too harsh, indoor training with a home trainer and Zwift remains an excellent alternative. Whatever the weather, don’t store your bike away—use winter to take care of it.

At Alsace Gravel Bike, we look forward to welcoming you back in spring to rediscover gravel riding on the beautiful trails of Alsace. 🚲