3 Training Tips For Successful Autumn Cycling

It’s generally quite easy to get out and about on the bike when it’s spring and summer, with the fair weather tempting us to hit the road more often than not. 

But as we approach the autumn and winter months, you may find yourself having to dig a little deeper to find motivation for outdoor cycling… but this is essential if you’re to hit your goals and progress as a cyclist over time.

To help you get to grips with autumnal cycling, here are a few top tips from the Rowe & King team. As ever, if you need any further help or advice relating to cycling coaching, give us a call today!

Focus on strength training

You’re not chained to your bike and, in fact, a lot of the progress you’ll see as a cyclist is driven by what you do when you’ve not got your feet locked into the pedals. 

Prioritising resistance and strength training and maintaining/building muscle mass will make a huge difference when you are riding, so aim to devote 30 minutes three or four times a week to this if you can.

Work out an indoor cycling routine

It’s easy to procrastinate over indoor cycling, but ignore it during autumn at your peril! There are lots of ways you can get on your bike, whether you want to use a smart trainer, go spinning more regularly or use a fluid resistance trainer.

Interval workouts can be particularly beneficial if you’re cycling inside. Consider introducing a lactate threshold workout to your training programme, featuring accelerations that replicate the demands of real-world cycling and how you take pulls in breakaways or pace lines. 

Training in this way will also help keep you more engaged, ensuring that you won’t quit before you’re ahead, as well as helping you scratch that cycling itch if you’re missing being out and about.

Reflect on your goals

Lots happens at this time of year, with daylight hours reducing, the weather taking a turn, kids heading back to school and so on… all of which may well have an impact on your training schedule.

As such, being flexible in your approach and using this change in the seasons to reflect on your exercise, training and racing goals can help you see what’s working, what you need to prioritise and what is holding you back. This will allow you to really focus on the most effective strategies once the good weather returns.