CoachingAnswer

HOW DO I TRAIN EFFECTIVELY IN COLD WEATHER?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Cold-weather training works when you dress to stay warm without overheating, protect extremities first (feet, hands, neck), and don't let the cold push you into grey-zone riding to stay warm. Most cyclists overdress the torso and underdress the extremities. Use a base layer that wicks, mid-layer for insulation, windproof outer layer — three layers, not one thick one. Zone 2 in cold weather is still zone 2: pace for the effort, not the sensation.

KEY TAKEAWAYS

Three-layer dressing principle: wicking base, insulating mid, windproof outer. One thick layer is the wrong solution.
Protect extremities first — hands, feet, and neck lose heat disproportionately.
Cold makes easy rides feel harder. Trust your power or heart rate, not your legs.
Wet cold is more dangerous than dry cold — a wet baselayer in a headwind is hypothermia territory.

WHO THIS IS FOR

IS THIS YOU?

The rider who trains year-round and dreads winter

You keep your training going through winter but find the cold makes sessions miserable and harder to control.

The amateur building base miles in the off-season

Winter is your base-building period and you want to get the most out of it without making yourself ill.

THE ROADMAN VIEW

Jonas Abrahamsen's winter training approach, covered on the podcast, was instructive not because it was glamorous but because it was methodical. He talked about building 18kg of weight over a Norwegian winter on the bike — massive volume, in conditions that would stop most riders. The key wasn't special equipment or extraordinary willpower. It was treating cold as a logistical problem to solve, not a reason to stay inside.

The dressing mistakes Anthony sees most often are at the extremes: riders who put on a heavy jacket and thin gloves, or who wrap up so much they're sweating inside five minutes and soaked within twenty. The three-layer principle sounds obvious but most riders don't follow it. Wicking base layer directly on skin. Insulating mid-layer. Windproof outer. This lets you remove a layer if you warm up without going from hot to hypothermic in a single decision.

The intensity mistake in cold weather is subtler. Cold makes your legs feel heavier, your power numbers look worse early in a session, and the temptation is to push harder to warm up. Don't. That's how a recovery ride becomes a zone 3 slog. Trust your power meter or heart rate, ride the prescribed intensity regardless of how it feels, and your body will warm up. The first 20 minutes are the hard part.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Jonas AbrahamsenProfessional cyclist, Uno-X, Tour de France stage winner
Abrahamsen's winter training approach covers enormous volume through Norwegian winters without losing training quality. The principle is treating cold as a manageable environment: correct layering, consistent pace execution regardless of conditions, and accepting that some days are about accumulating hours rather than hitting numbers.
Hear it: Jonas Abrahamsen: 18kg Weight Gain & Pro Winter Training
Roadman Podcast — cold weather riding setupRoadman Cycling, community and coaching
The vlog episode covering cold-weather kit addressed the practical principles: three layers over the torso, priority protection for hands and feet, and the importance of keeping the neck and core warm as primary heat-loss sites. The aerodynamic and heat-loss properties of different fabrics were covered in the context of a real cold-weather training setup.
Hear it: What i'm wearing to cheat the wind - Vlog # 018

PRACTICAL APPLICATION

DO THIS WEEK

Layer the torso correctly
Base layer: merino or synthetic wicking jersey directly on skin. Mid layer: a lightweight thermal jersey or gilet. Outer: windproof jacket for the front, zip-vented for temperature management. On cold but dry days you might remove the outer layer after 20 minutes of warming up; on wet or windy days, keep it on.
Prioritise extremities over torso
Invest in genuinely warm gloves (not summer gloves with a liner) and neoprene overshoes or winter boots below 8°C. A neck gaiter that can be pulled up over the nose is more versatile than a balaclava. Cold feet and hands are the most common reason cold rides end early.
Trust the numbers, not the sensation
Set your session intensity before leaving the house. In cold conditions, rely on your power meter or heart rate rather than perceived effort — particularly for zone 2 sessions. Cold legs feel harder at the same power. Let the data guide you for the first 15–20 minutes until you're genuinely warm.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEOverdressing the torso and underdressing the hands and feet.
FIXPrioritise extremity protection. A cyclist with a heavy jacket and summer gloves will abandon a cold ride because of frozen hands long before their torso matters. Invest in proper winter gloves and overshoes first.
MISTAKEPushing too hard early in cold sessions to warm up faster.
FIXLet your body warm at the planned intensity. Zone 2 in cold weather is zone 2 — the warming-up process takes 15–20 minutes regardless. Riding harder doesn't accelerate it; it just turns your recovery ride into a moderate one.
MISTAKENot changing a wet base layer during a long winter ride.
FIXA sodden base layer in cold temperatures loses its insulating and wicking properties. On rides over 3 hours in wet conditions, carry a spare base layer and change at a halfway café stop.

FAQ

FREQUENTLY ASKED QUESTIONS

How cold is too cold to ride outside?

This is individual and equipment-dependent. Most cyclists with appropriate kit can ride comfortably to 0°C. Below -5°C, the risk of icy roads and the extreme layering required makes it impractical for most. Indoor training below 0°C is sensible, not weakness.

Does cold weather affect cycling performance?

Cold air is denser, which marginally increases aerodynamic drag. Cold muscles contract less efficiently in the first 10–20 minutes. Neither effect is significant once you're warmed up — but the physiological cost of staying warm adds to perceived effort, particularly on longer rides.

Should I eat more on cold rides?

Slightly more caloric expenditure occurs in cold due to thermoregulation, but the effect is modest for dressed cyclists. The more important issue is that cold suppresses appetite and makes eating on the bike less appealing. Stick to your normal fuelling schedule even when you don't feel hungry.

Is it better to train indoors in winter?

Indoor training is more time-efficient, more controllable, and avoids weather risk. Outdoor winter riding builds toughness, skill on varied surfaces, and mental resilience. Most serious amateurs combine both — hard sessions and bad weather days indoors, longer easier rides and reasonable weather days outdoors.

How do I keep my water from freezing on cold rides?

Keep bottles in jersey pockets rather than cage holders to use body heat. Insulated bottles help below -5°C. On very cold days, use a soft flask in a jersey pocket — it's more resistant to freezing than a standard bottle and easier to squeeze with cold hands.

RELATED EPISODES

HEAR THE CONVERSATIONS

Jonas Abrahamsen: 18kg Weight Gain & Pro Winter Training

What i'm wearing to cheat the wind - Vlog # 018

5 Tips to Make Cycling Suck Less | Roadman Cycling