Everything to Know About Cycling in Autumn to Make It the Best Season Yet
Advice on gear, nutrition, training, and more to make the most of cool-weather riding.
Sure, summer lends itself to sunshine and long rides. But autumn brings on the brisk air and the chance to finally escape the heat and humidity.
With cooler weather around the corner, you might have a few questions about how to adjust to autumn cycling. For example, should you wear leggings over your shorts? How do you deal with the darker and colder morning rides? Or how should you adjust your fueling now that you’re not sweating so much like in summer?
Even veteran cyclists struggle during autumn because one day you might be riding in shorts, while the next, you’re digging out your leg warmers. Things can even change during the course of a ride—you might be chilly to start, but 20 minutes in, you’re sweating up a storm because the sun came out!
To prepare for the change in season and make room for day-to-day adjustments, we’ve got you covered with these autumn cycling tips to get through it all successfully.
6 Gear Must-Haves for Autumn Cycling
The key with autumn cycling gear is to add lightweight, removable pieces to your warm-weather kit instead of switching out your entire summer wardrobe for winter gear.
Adding accessories like arm warmers, which you can easily peel off midride and shove into a pocket, means that whether the day warms up or the clouds roll in, you’re prepared—and you can keep using that jersey you bought in summer.
Try these must-haves that make layering up for autumn cycling a breeze—and a comfy one at that.
1. Arm Warmers
Adding arm warmers extends the life of short-sleeve jerseys well into the colder months, saving you the cash it would cost to buy a new wardrobe of long-sleeve jerseys. When paired with a vest and a short-sleeve jersey, it’s like you’re wearing a jacket.
2. Knee Covers
You probably don’t need full leg warmers until winter hits, but you do want to cover your knees, which can take the brunt of the wind while riding. “Your knees are the lifeblood of every ride, and if you don’t take care of them, you’ll be suffering,” says Brad Huff, former pro cyclist. He wears knee or leg warmers as soon as temperatures drop below 16 degrees.
3. Vest
A vest protects your chest from wind without the risk of overheating, so it’s ideal for peak autumn weather. Early morning rides and commutes often start chilly, so zip the vest all the way up to stay cozy, but as the day warms up, you can unzip or shed the vest and cool off.
4. Pocket-Sized Rain Jacket
This time of year, weather shifts can happen rapidly, so always ride prepared. A rain jacket doubles as a windbreaker if temperatures suddenly drop, but it can also save you if you get stuck in the rain. Because these options are designed to be lightweight and foldable, you can cram the jacket in your jersey pocket so it’s there if you need it but not in your way if you don’t.
5. Base Layers
As temperatures fall, it can get harder to find the perfect combination of cycling apparel that will keep you warm, but not too warm. That’s where baselayers come in. The right baselayer can often transform a good thermal jersey or jacket into a great one.
Ideally, look for a baselayer that’s made with a merino wool or wool blend—it will help wick away any chill-inducing sweat.
6. Clear Riding Glasses
You may not be riding in sunshine anymore thanks to a later sunrise and an early sunset, but you still want protection for your eyes. Swap your current riding glasses to a pair with clear lenses, especially if you’re riding as the light changes.
4 Ways to Upgrade Your Bike for Autumn Cycling
You don’t need a whole new bike for the autumn, but you may want to get a few add-ons to make your riding smoother and safer:
1. Attach Lights
Daylight hours are starting to diminish and that pre- or postwork ride that was sunny in summer might be taking place before sunrise or as the sun sets. A full set of bike lights is a solid investment—opt for a bright light in the front to illuminate the road and signal your presence to oncoming traffic, and use a blinking red light that stays on your seatpost to warn approaching motorists to give you space.
2. Go for Wider Tyres
If you’re using a road or gravel bike this autumn, consider swapping skinny tyres for the widest treads that your bike can handle. As the road and trail conditions start to deteriorate with slippery leaves, mud, or slick roads, the wider tyres will allow you to run slightly lower pressures to gain valuable traction on slick terrain. Tubeless gravel tyres have just enough tread to help on greasy terrain, but are low enough that you won’t lose much speed on the road as a result.
3. Set Up an Indoor Trainer
It’s time to start thinking about indoor training, and those in chilly areas may already be thinking about going inside to pedal on rainy days. There are plenty of options out there, whether you’re looking for a cheap set-up or something more high-tech. You also have the option to go for an indoor stationary bike.
How to Fuel for Autumn Cycling
When it’s not super hot out, it feels less crucial to reach for your water bottle. But that’s a huge mistake. Make sure you’re drinking around one bottle per hour, says Nanci Guest, sports nutrition expert. Even if you don’t feel as thirsty as you did when it was 30+ degrees out, you still need to hydrate. If it’s really cold, you can even start your ride with warm or hot water.
And of course, the autumn cycling season also means the beginning of cold and flu season, which means it’s critical to bolster your immune system, especially if you’re logging big miles. Keep your immune system in top shape by eating a healthy diet packed with nutrient-rich vegetables, fruits, healthy fats, and proteins, and take time to reduce stress when you feel overwhelmed.
How to Switch Up Your Training for Autumn
Cooler weather means your body needs a little more time to adjust to riding. To get your muscles ready, start with some dynamic stretches before heading out, and soft-pedal a short warmup loop near your home. If you’re the one making the route, plan a loop that runs by your house or car early in the ride so you can drop any layers that seemed like a good idea before you started pedaling. If not, gear up with easy-to-shed layers we mentioned above.
There is good news as it gets cooler: You might also enjoy feeling faster. During the summer months, the heat can sap strength and make intervals feel a lot harder, because your body is under more load and struggling to cool itself. The brisk autumn weather means that you will probably see improvements in your power and even a slightly lowered heart rate and perceived exertion. This is the perfect time to keep your base strong before the winter.
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