Autumn arrives with a different rhythm. Days get shorter, temperatures drop, and after months of races and goals, the mind looks for a bit of relief. But this is exactly when the foundation for the next season is built. In this article you will find the 4 main challenges of autumn training — and how to overcome them.
1. Adjusting the pace to shorter days
With fewer daylight hours, the week needs some reorganising. Not everyone can head out in broad daylight, but anyone who can should take advantage of the midday hours, when visibility is good and temperatures are milder.
For those who ride early in the morning or late in the afternoon, the priority is safety: powerful front and rear lights, reflective clothing and well-known routes make all the difference. Even short stretches in dim light can drastically reduce side visibility, so it is better to avoid busy roads or areas with uneven surfaces.
When the light or weather does not allow it, indoor training becomes the best ally: a well-managed hour on the trainer with controlled-intensity exercises is worth more than two hours of “easy kilometres” in the cold.
Otherwise, the ideal combination is simple: short, intense rides on weekdays, long sessions on the weekend.
Indoor Training: 5 Methods to Strengthen Key Muscles
2. Cold and rain: the logic of layering
Training in the cold is not a matter of courage, but of method. Layering keeps body temperature stable and allows for comfortable riding even in uncertain weather.
- Base layer: moves moisture away from the skin. A technical polyester or polyamide fabric is best, or fine merino wool, which regulates temperature even when damp.
- Mid layer: insulates and retains heat. Lightweight fleece, brushed thermal fabrics or thicker merino wool are ideal.
- Outer shell: protects from wind and light rain. A windproof, water-repellent jacket (e.g. Gore-Tex Infinium, Polartec NeoShell) is perfect. For real rain, a fully waterproof jacket is needed (water column > 10,000 mm).
- Accessories: gloves, overshoes, neck warmers, wind vests and thermal socks help regulate temperature without adding bulk.
Winter Clothing for Endurance Athletes
3. Finding balance (and enjoyment)
After an intense season, a drop in motivation is normal. The key is not to force it, but to reconnect with the pleasure of riding. Autumn, with its colours and soft afternoon light, offers a unique atmosphere: quiet roads, forests changing shade every week, and a sense of calm that summer often lacks. Rediscovering the joy of heading out without thinking about watts or time is part of the training: it refreshes the mind and keeps consistency alive.
Science confirms this: according to Kellmann & Beckmann (Psychology of Sport and Exercise, 2018), short periods of “less structured” training help prevent burnout and improve long-term motivation. And when the drive returns, structure can be reintroduced with more clarity.
4. Less volume, more quality
Once balance is restored, it is time to give structure to the week without losing that mental lightness. There is no need to accumulate hours: just a few targeted sessions are enough to maintain fitness and prepare the ground for the next season. With less time available, each workout needs a purpose. Three well-designed sessions are better than five improvised ones. A good autumn plan might include:
- 1 session of HIIT or threshold work (e.g. 4×8 min or 5×5 min)
- 1 session of functional strength or core stability
- 1 long, steady weekend ride, focusing on rhythm and cadence
- optionally, 1 cross-training session (MTB, running, swimming or cross-country skiing)
Conclusion
Training in autumn does not just mean “enduring” cold or darkness. It is the time to consolidate aerobic base, maintain strength and take care of recovery after an intense season, without losing consistency. Managing this period well makes a real difference when the season restarts: anyone who adapts now will reach spring more prepared, more efficient and mentally stronger.