Taking It Indoors: How Cyclists Can Make a Smooth Training Switch in Autumn ⋆ CyclingScoop

Deciding when to move from outdoor cycling to indoor trainer sessions is one of the trickier calls cyclists face as the temperatures start to drop. It’s only September, but you may already be thinking about the move to your smart trainer (and Zwift). While it might seem logical to head indoors at the first sign of cold weather, you also have to weigh weather patterns, personal comfort, and training goals.

How do we maximize autumn’s riding opportunities while planning for an effective training program through the winter time? Let’s learn more.

Taking It Indoors: How Cyclists Can Make a Smooth Training Switch in Autumn

Photo from Unsplash.

Enjoying autumn weather.

Don’t get me wrong: fall often gives us some of the best cycling conditions of the year.

When the summer’s heat is gone, the humidity drops. Cooler air can make breathing easier during hard training. Actually, these conditions are ideal for high-intensity workouts and longer rides that would have been difficult in the summer heat. Your body’s cooling system works more efficiently in cool air, letting you sustain your long rides without overheating.

Autumn riding also provides some mental benefits that matter for staying motivated. Do the changing leaves make familiar routes look different and interesting? Some variety helps, and feeling connection to seasonal changes can also helps maintain enthusiasm for riding. You can definitely create positive memories that carry through indoor training months during the fall, so maximizing fall riding time makes sense. Many cyclists may find their most satisfying rides happen during the fall!

Does it really matter for your bike? Cooler temperatures are also easier on equipment. There’s less wear on components and no risk of corrosive salt from your heavy sweating. The fall season is also perfect for final equipment checks and maintenance before winter storage. It’s a good time to ensure everything is ready for spring.

But autumn can’t last forever. When is the time to start thinking about calling it for the year?

Finding the limits of your personal comfort.

Finding your temperature threshold requires some honest assessment. It’s not easy. Some cyclists ride outdoors all winter, but most choose to stop when temperatures consistently drop below certain points. Around 40 degrees Fahrenheit might be a reasonable cutoff, though this varies based on wind, rain, and individual cold tolerance.

Wind chill is an underestimated factor. Keep in mind that a 45-degree day with 20-mph winds feels much colder than a calm 35-degree morning. Keeping a close eye on the weather patterns can help you find good riding windows through the autumn season. When high-pressure systems move through your area, they’ll often bring clear, calm conditions. These days can be surprisingly comfortable for riding, even when temperatures look not so great.

The rain also changes everything in fall. A ride in the summer rain might be refreshing, but fall rain combined with increasing cold can create dangerous conditions for both traction and body temperature. If it gets cold enough, even ice becomes a real concern. This is a case when having clear weather rules, like “I’m not going to ride in the rain after August is over,” prevents poor decisions. This is especially true when you’re still eager to ride but need to take care.

Finally, shorter days matter more as fall progresses. Less daylight means smaller windows for riding, especially for people with standard 9-5 work schedules. However, having a shorter period to ride before or after work can actually improve ride quality. Try planning a more focused training session during these times instead of longer casual or endurance training rides.

Read more: We Love Autumn Cycling

Photo from Unsplash.

When should I start my winter training?

Moving to indoor training shouldn’t be seen as giving up on “real” cycling. Actually, the winter trainer season can be a great chance to focus on specific fitness goals that outdoor riding often misses.

Trainer sessions provide consistent, measurable workouts. Because the environment is so controlled, it eliminates variables like traffic, weather, and unpredictable hills that all play a role in workout quality outdoors.

Structured interval training will be the foundation of your effective winter training. Using a smart trainer to precisely control your power output can be very valuable for developing threshold power, VO2 max intervals, and neuromuscular power. How focused you make your winter training will form the base of next season’s performance.

But when exactly should you making the final switch to full indoor training? It may be best to try a systematic approach.

Track your local weather patterns and identify when temperatures consistently stay below your comfort threshold for a few weeks. For example, this might occur when daily highs remain under 45 degrees and lows drop below freezing. Also monitor daylight hours. When the usable daylight does not occur during the window when you’re able to ride, riding outdoors will become impractical regardless of the temperatures! If you live in a cold climate, you might also want to think about road conditions, like salt residues that will tear up your bike or standing water from repeated freeze-thaw cycles.

Still not sure? Try a “three strikes” rule. If you skip three planned outdoor rides in two weeks due to weather conditions, it’s time to commit fully to indoor training.

Switching over to full-time trainer life can be a bit discouraging to say the least. The mental preparation might need as much attention as physical training. Don’t be afraid to try different things to create an engaging environment around you, like music, videos, or even gaming. You can also find motivation from your goals, giving them some extra purpose beyond just maintaining your fitness.

Curious about how other cyclists plan their winter setup and workouts? Check out the video from YouTube triathlete Simon Shi below, along with the article about making the most of your winter workouts.

Other factors to consider for making the switch.

Instead of switching all at once from outdoor to indoor riding, what about a mix of both? Rather than waiting for the weather outside to force their decision, a smart cyclist might start adding trainer sessions while still riding outdoors regularly. Try keeping outdoor riding for good days while using the trainer for scheduled workouts regardless of weather. Some of fall’s best rides might happen on days when others have already moved indoors.

At the same time, you might consider your spring goals. Are you hoping to get back out early next year for more riding? If you have an event or cycling vacation planned, it might require winter training that starts sooner rather than later. If your main goal is to ride most in the late spring or summer, a later transition might be just fine.

Enjoying the fall and making winter trainer time a conscious choice.

Don’t just consider your switch from outdoor to indoor riding a response to cold weather. Instead, make it a strategic choice… or even something to look forward to. Winter training can shape and reflect how much you enjoy cycling next spring. And making the most of fall will allow you to enjoy outdoor riding in moderation. It’s all about striking a balance and keeping the motivation there to stay fit and keep riding.

Autumn’s falling leaves and chilly weather may look like an ending, but let’s reframe it as a purposeful part of a year-round cycling lifestyle.

Best of luck with winter training!

Do you train indoors over the winter? How do you decide when to start riding indoors? Let us know in the comments or on social media! ★