Every autumn, the same question comes back: do I put the bike on the trainer, or do I keep riding outside?
The honest answer is: both. Indoor and outdoor riding do different jobs. One gives you structure and efficiency when the days are short. The other gives you everything that made you love cycling in the first place. Here's how to use each one, and how to combine them into a winter that actually works.
~5 min read · Jump to: Indoor · Outdoor · A simple winter week · What to wear · FAQ · Shop
The Case for the Indoor Trainer
- Time-efficient. One hour indoors, no stops, no traffic lights, no getting ready for the cold. Ideal for a weekday evening in the dark.
- Structured. Intervals are easy to control at a precise intensity, which is hard on wet, busy roads.
- Safe. No ice, no wet leaves, no driving in the dark.
- Social, if you want it. Virtual platforms let you ride with friends from your living room.
The limits: it gets repetitive, it's hot, and it doesn't teach you anything about handling, reading the road or riding in a group. Long indoor sessions are hard on motivation.
The Case for Riding Outside
- Skills. Cornering on wet roads, bike handling, riding in a group: you only keep them by riding outside.
- Endurance. Long, easy rides build the base you'll rely on in spring, and they're far more bearable outside than on a trainer.
- Light and fresh air. A winter ride in the low sun is one of the best things the season has to offer.
- The reason you ride. Coffee stops, empty roads, frosty landscapes. That's the point.
The limits: short days, weather, and the time it takes to get dressed, clean the bike and wash the kit afterwards.
Our take: the trainer is a tool. The road is the reason. Use the first to make the most of the second.
A Simple Winter Week
No need for a complicated plan. For most riders, a week like this keeps the legs going without burning out:
- Tuesday: 45 to 60 minutes indoors, with a few intervals.
- Thursday: 45 to 60 minutes indoors, steady and moderate.
- Weekend: one outdoor ride of 2 to 3 hours at an easy, conversational pace, in daylight.
- Optional: a short outdoor ride or a commute when the weather allows.
Adjust to your goals, your schedule and the weather. Riding a long-distance event next year? Our guide on how to prepare for a long-distance bike race goes further.
Keep the weekend ride. Dress for it.
See Winter Outdoor KitWhat to Wear, Inside and Out
Indoors: less is more
You'll sweat far more than outside, with no wind to cool you down. Bib shorts, a light jersey or base layer, a fan and a towel. No need to buy anything new: your oldest bib shorts and jerseys are perfect for the trainer. Giving them a second life indoors is one less piece to buy, and keeps your best kit for the road.
Outdoors: layers you can adjust
Cold start, warmer middle, cold finish: the layering logic applies all winter. A long sleeve jersey as a base, a windproof gilet for descents, thermal bib tights for 5 to 15°C, and a winter jacket when it drops below 5°C. Details in our autumn layering guide and our guide to choosing winter bib tights.
Frequently Asked Questions
Is indoor training as good as riding outside?
For structured, short efforts, it's very effective. For endurance, bike handling and motivation, outdoor rides are hard to replace. Combining both gives the best of each.
How many times a week should I ride in winter?
Two to four sessions is a good range for most riders: short indoor sessions during the week and one longer, easy outdoor ride at the weekend.
What should I wear on an indoor trainer?
Bib shorts and a light top. Use a fan and a towel. Older kit is ideal for this, so there's no need to buy anything new.
Is it OK to ride outside when it's cold?
Yes, with the right layers. Ride in daylight, keep the pace easy, protect your hands, feet and knees, and shorten the ride on the coldest days.
Go Further
Riding in the wet and dark? Read how to stay dry, warm and visible in autumn. Looking after the kit you already have? Start with how to wash recycled cycling kit.
Shop Winter Outdoor Kit
The pieces that keep the weekend ride going all winter.
