How to prepare for autumn cycling

By Rebecca Armstrong
Three people are cycling along a dirt track. It's autumn and the trees are all yellow. The people are wearing long-sleeved jackets and leggings. They are smiling
With the right kit, cycling in autumn can be glorious
Following on from our advice on how to prepare your bike for cycling throughout the season, content officer Rebecca Armstrong has 10 tips on making sure you’re ready too

If recent conditions are anything to go by, autumn has well and truly arrived. But if you’ve cycled all summer and are now thinking of putting the bike away, think again. There’s plenty to enjoy as autumn kicks in: stunning scenery, quieter trails and fresher conditions.

We recently provided you with all the information you need to get your bike ready for autumn, here we’ll show you how to prepare yourself for this challenging but beautiful season.

1. Dress for success

Autumn weather is best described as changeable. As I write this, it’s gone from downpours to sunshine and blue skies and back again within the space of a couple of hours.

The same is true of temperatures. It can be cold and frosty first thing only to warm up a lot as the day goes on. While those rains can lower the mercury considerably.

It’s not just about staying warm – you also don’t want to get too warm when the sun makes a rare appearance or you’re cycling uphill. The key to autumn clothing is layering. This is true whether you’re going for a long weekend ride or cycling to work.

You’ll need a moisture-wicking base layer to cool you down and keep you dry and a mid-layer for warmth. Then you’ll want a windproof outer shell. A lightweight waterproof that can easily be rolled up and put in a pocket or bag is essential at this time of year.

You probably don’t need full-on cycling tights at this point. Get more wear out of your summer cycling shorts with knee or leg warmers. A short-sleeved jersey paired with arm warmers is also more versatile than going straight to a long-sleeved version.

Arm and leg or knee warmers can be worn when needed and then rolled up and put away in a jersey pocket as your temperature increases.

Two people standing astride their bikes are looking out over a sunny vista. They have their arms around each other's backs. They are wearing cycling clothing
Autumn weather can be changeable so accessories like arm and leg warmers come in handy. Photo: Sam Jones

A gilet is a good investment. These useful garments help keep your core warm, while adding water- and windproofing, without adding bulk. They can be removed and popped in a pocket when they’re not needed.

For more advice, see our guide to what to wear for autumn cycling.

2. Accessorise, accessorise, accessorise

There are a few accessories that will help make autumn cycling more pleasant. First, cycling glasses with clear lenses. These will protect your eyes from rain, dirt and grit. A peaked cap will help keep rainwater off the lenses so you can see more clearly. It’ll also keep your head warm on colder days.

Keep your extremities warm and dry is essential at this time of year. Swap from fingerless to full-fingered gloves – trying to brake or change gear with numb hands isn’t easy. If you use a touchscreen bike computer or phone mounted to your handlebar, look out for gloves that allow you to use the screen without having to take them off.

Even less fun is having cold, wet feet, especially if you’re sitting at a desk at work all day. Waterproof overshoes will keep your toes warm and dry, as well as your shoes, which is important if you wear your work shoes to cycle in. You can also invest in some waterproof socks.

If you feel the cold, a merino buff is a good investment. These versatile bits of kit can be worn in a number of ways, including around your neck to prevent drafts going down your back and chest or over the head.

3. Contrasting colours and reflective kit

We all know the importance of lighting up your bike at night, but you might help to improve your visibility with what you wear too. Research shows that contrasting colours are most noticeable. In a town or city on a grey day, that means bright colours.

A man is cycling on a wet road that's got wet leaves to both sides. He's riding an orange cargo bike and is wearing winter clothing
Fallen leaves can be slippery, so plan your ride accordingly. Photo: Andy Catlin

Retroreflective elements that illuminate when light such as a car’s headlamps or street lights shine on them may help improve visibility. These are most effective on moving parts: your arms, legs, hands, feet and head.

Look for jackets, gloves and shoes with reflective inserts. If you wear a helmet, reflective stickers or other elements will light up every time you move your head. I’ve got bows on one of my helmets. I also had reflective spokey dokeys, but the noise got too annoying.

4. Pay attention to conditions

Always check the weather forecast before you head out. There’s not much you can do about the timing of your ride to work, but at least you can ensure you have everything you might need. A leisure ride or trip to the shops, however, could be rearranged to a more suitable time of day if the weather isn’t looking good.

It’s not just the weather you should pay attention to. Also consider road or trail conditions. If you usually cycle to work through woods or on canal tow paths, it might be worth swapping to roads. Fallen leaves, puddles and debris can all be slippery and make your ride a lot less enjoyable.

5. Get your fuelling right

You should think about what you eat and drink before and during your rides as you might find you’ll need to make some changes.

Cooler, wetter weather means your body is working harder to maintain its temperature. It’s also true that cooler air is harder to cycle through – it’s denser. This all means that you might need extra food to compensate for all that extra effort.

A close-up of a full English breakfast. A person's hand is shown holding a slice of toast
Make sure you fuel properly. A good breakfast will get you to work full of energy

Make sure you have a good breakfast before setting off on your ride, whether that’s a work commute or a long leisure cycle. Incorporate both protein and carbs. Have a snack before heading home at the end of the day too, and for those long rides, take something with you. Flapjacks are a perennial favourite.

Water is important too. It’s very easy to forget to drink when it’s colder as you won’t feel as thirsty, but you will still be sweating and losing water. So stay hydrated.

6. Plan your route

Another thing you’ll need to think about is your route. Long, meandering rides in the height of summer are fun but you don’t want to find yourself lost a long way from home when autumn showers hit.

Your weekend group or solo rides should be shorter or with more stops for rest, warmth and refuelling. Leaf litter can be very slippery when wet, so if you ride to work along tracks or canal towpaths, think about swapping to roads.

Go for well-maintained roads that are properly lit and likely to have more people using them, especially after dark.

7. Get some training

Even the most experienced of cyclists can benefit from a bit of training, particularly if it includes a brush-up on changes to the Highway Code. However, if you’re new(ish) to cycling some lessons can improve your riding skills and give you confidence.

Four people are riding in a line along a quiet road. They are all wearing Cycling UK branded T-shirts
Some extra training will improve your confidence on the roads. Photo: Adrian Wills

The Bikeability Trust runs training for adults and kids in England. BikeAbility Wales does the same in Wales. Look at Cycling Scotland to find training there.

Some local councils also offer cycle training. Check your council’s website for details. You can also keep an eye out for maintenance courses where you’ll learn basics such as how to fix a puncture.

8. Stay warm and dry

Getting cold and wet is no fun. It’s also not good for you. It can mess with your body’s ability to fight off illness and make you more prone to injury.

Even if you’re fully kitted out, the weather can get to you. Or you might get caught out in an unexpected downpour that wasn’t predicted on the weather app.

Don’t let yourself get too cold or wet before stopping – you’ll only take longer to warm up again. Find a café where you can shelter from the cold, treat yourself to a cup of something hot and rest up until conditions improve.

9. Get motivated

Finding the motivation to cycle at this time of year can be a challenge. Joining a local club provides accountability and will also mean you get to meet people who share your love of cycling (and, often, cake!).

Cycling UK has thousands of member and affiliate groups around the UK, so there’s most likely one close by. If there isn’t, you could always start your own.

The counter of a café. You can see a selection of sandwiches and crisps. There are blackboards with the menus. A man is standing behind the counter. Bicycle wheels are hanging from the ceiling above.
Warm up with a favourite hot beverage – and maybe a slice of cake. Photo: Alex Davis

Another way to improve your motivation is to set yourself some goals or challenges. It could be something long term, such as taking part in a sportive next summer for which you’ll need to keep up your fitness levels. Or it could be more short term, like aiming to cycle a certain number of kilometres every month.

Keeping a record of your rides, whether that’s on paper, a spreadsheet or a ride-tracking app, will help you monitor your progress and help you keep going.

10. Don’t be too hard on yourself

It’s OK to take a break sometimes. Whether that’s taking public transport to work, skipping your usual Sunday ride or accepting the weather just isn’t in your favour and heading home.

Cycling should be fun, even if you’re just riding to work or the shops. If you’re not feeling it, then don’t beat yourself up about it. Leave the bike at home on this occasion and you’ll come back better the next time.

Autumn cycling Start cycling How to guides

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