Winter cycling mistakes: What to avoid in cold weather

I was shocked when I pulled up my Strava after a chilly winter ride. I was exhausted; Strava said my average speed was 12 mph, but my legs and lungs screamed 22. How could my average speed be so low, and my fatigue so high? I felt as defeated as I was tired. What on earth happened here?

If winter cycling feels harder than summer riding, it’s not your imagination. It places extra physical demands on your body, and there are some very real scientific reasons for it.

For starters, air density increases as temperatures drop. That denser air creates more drag, making it feel like you’re pedaling through invisible peanut butter just to maintain your usual pace. Cold weather cycling simply requires more effort for the same speed.

Cold temperatures also affect your cardiovascular system. As Dr. Mark Garcia explained in a technical feature for Velo, cold weather constricts your blood vessels, meaning “your heart will be working very hard to pump the blood round your body due to this increased vascular resistance and the subsequent increase in blood pressure. The knock-on effect is fatigue.”

So yes – winter cycling really is harder. But cold temperatures don’t have to end your outdoor rides or derail your winter training. Avoid these common winter cycling mistakes and you can keep the fun – and your fitness – rolling all year long.

Winter Cycling Mistake #1: Skipping preparation and warm-up

One of the biggest winter cycling mistakes is not preparing properly – both for your body and your bike.

In summer, a mechanical issue like a flat tyre is an inconvenience. In winter, it can quickly become a safety risk if you’re stuck waiting in freezing temperatures. A smart winter bike setup goes a long way toward preventing problems before they happen.

To avoid changing tyres with frozen fingers, I prefer chunkier tubeless tyres at lower pressure (think gravel-bike territory) to improve traction and reduce flats.

Before heading out, clean and lubricate your chain with a cold-weather lube suited to wet or gritty conditions.

And while they may not look “pro,” fenders are a winter riding tip worth embracing – they’ll keep you drier and protect your bike from road grime and salt. Just don’t forget to wipe everything down afterward.

Your body needs prep too. Hopping straight onto a bike when it’s 1.5°C (34.7°F) is a recipe for stiff muscles and a sky-high heart rate. Because blood vessels are constricted, your body needs more time to “prime the pump.”

Take a few minutes for dynamic stretches, jumping jacks or a short indoor spin to raise your core temperature. You’ll reduce injury risk, feel better during the first miles, and make cold weather cycling far more enjoyable. And yes, hydrate – even if you don’t feel sweaty.

Winter Cycling Mistake #2: Wearing the wrong gear

My first attempt at my town’s Ugly Sweater Ride nearly ended in disaster. Afraid of the cold, I piled on so many layers that I forgot to account for the heat trap of my dabbing-kitty sweater. I overheated, got dropped by mile two, and learned a valuable lesson.

Wearing the right winter cycling clothes matters just as much as fitness.

Aim for adaptable layers you can remove and stash – merino base layers, thermal jerseys, and lightweight windbreakers work well. For extreme conditions, technical fabrics like Gore-Tex or a Castelli Gabba offer excellent protection, as long as you manage moisture properly.

A helpful rule of thumb: If you feel cozy at the start, you’re probably overdressed. Hands and feet, however, are the exception – keeping them warm is non-negotiable.

Winter Cycling Mistake #3: Ignoring safety and visibility

Even in cycling-friendly areas, winter changes the rules. Shorter daylight hours, low sun glare, and dirty windshields make riders harder to spot. During winter cycling, visibility isn’t optional – it’s essential.

This is the season to prioritize safety over style. During the day, fluorescent colors (especially orange) stand out better than most others.

At night, reflective materials matter more than bright colors. Adding reflective tape to moving parts – shoes, pedals, knees – dramatically increases your chances of being noticed.

Front and rear bike lights, especially flashing ones, are essential for both daytime and nighttime riding. And as always, follow local traffic laws designed to keep everyone safe.

Winter Cycling Mistake #4: Overestimating motivation and fitness

That 50-mile ride sounded perfectly reasonable while sipping coffee in a warm kitchen. But once we hit the first wall of cold wind, our summer ambitions collided with winter reality. We turned back early, finally admitting our off-season cycling fitness didn’t quite match our intentions.

This is completely normal. During the off-season, fitness often dips slightly – and cold weather accelerates fatigue. Winter training isn’t about peak performance; it’s about maintaining consistency and building a foundation for spring.

Plan shorter routes, reduce intensity, and build in easy turnaround points. Smart pacing is one of the most overlooked winter riding tips – and one of the most effective.