🚴♂️ How to train on rainy days: tips for cycling safely
Riding a bike in the rain is often seen as an inconvenience. For many cyclists, the presence of water on the asphalt or trails is enough to cancel a ride. However, there are those who enjoy the challenge of pedaling in the wet, whether to train in conditions similar to a competition, to release endorphins, or simply because they prefer humid air to dry environments.
Whether you use road bikes or mountain bikes, rain doesn't have to be an insurmountable obstacle. In fact, with the right equipment and some technical tips, training in the rain can become a positive, different, and very beneficial experience for your fitness.
If you're one of those who prefer adventure over indoor rollers, this guide is for you. How do you prepare to ride in the rain? What kind of clothing and accessories should you bring? What technical aspects should you consider when riding in the wet? Below, we give you practical keys about equipment, technique, training, and safety, adapted for both mountain and road bike users.
Assess the risks of riding a bike in the rain
Before getting ready for a bike ride in the rain, don't forget to check the weather forecast first. If heavy rain or low temperatures (below about 10º C) are expected, it's best not to go out. The risks outweigh the benefits. With rain and intense cold, your body won't be able to warm up. Your limbs, arms, and legs will stiffen quickly from the cold and it will be hard to find a good rhythm to finish the route safely. Even with good cycling gear, with waterproof or thermal clothing and accessories, the risk of hypothermia is high. Especially on road rides, which are more exposed to the wind, accelerating the cooling of your body. In addition, riding on the road during a downpour will limit your visibility and expose you to a possible accident. And that's not to mention the decrease in reflexes and the body's reaction to low body temperature. With moderate or light rain, and temperatures between 10 and 15º C, these risks decrease significantly. In fact, a bike ride in these conditions can be quite enjoyable. You just need to follow some simple recommendations regarding your gear.
Wear waterproof, not thermal clothing
When choosing the right clothes for training in the rain, avoid dressing up head to toe in thermal wear. This is a common mistake made by many cyclists. In general, thermal clothing is designed for riding with temperatures below around 10º C and its fabrics make it harder for your skin to breathe. Even if it rains, if the temperature is mild, you will start sweating heavily. You'll end up wetter inside than outside, risking catching a bad cold. The solution is moderation: adapt your gear to the ambient temperature. Below, we tell you how to choose the most suitable rain clothing for each part of your body when you go cycling in wet conditions.
Long or short bib shorts?
When it rains, choose mid-season long bib shorts, or short ones with leg warmers. You can also use short ones, which absorb less water, and apply body oil so it slides off your exposed skin and drains quickly.
Not all rain jackets are the same
A spring jacket or a long-sleeve jersey, paired with a rain jacket, will be the best option for a balance between waterproofing and breathability. That's ideal. Pay attention to the type of rain jacket you choose for your rainy training sessions. We recommend getting one with an ergonomic cut and breathable mesh under the armpits (an area where water is unlikely to get in). They are more expensive than conventional ones (about 20 € on average) but they release body heat better than a basic one. And if it has reflective strips to make you visible on the road, even better.
Shoe covers and gloves
The extremities are the parts of the body that suffer the most from bad weather. That’s why they should be especially well insulated. This way, you’ll avoid numbness in these areas while cycling. For your feet, you have several options. If you practice road cycling, shoe covers are a great solution. And for mountain bike rides, winter shoes with waterproof socks would be the perfect combination. For your hands, we recommend long gloves with insulating fabrics that repel water, such as Gore-Tex or neoprene. In any case, basic long winter gloves may be enough. Either way, the most important thing, more than breathability, is these garments’ ability to keep you warm.
Glasses with clear lenses
There are many cyclists who forgo glasses for their training in the rain, but ideally you should wear them as well. That’s why a set of clear lenses is an accessory you shouldn’t do without. In this case, the function of the lenses will be to protect your eyes from moisture, splashes of dirty water from the asphalt, or mud from the trails.
The importance of the 'helmet cover'
If you are used to wearing a neck warmer, make sure it is mid-season and breathable. Last but not least, we recommend using a waterproof cover that covers the helmet vents (helmet cover). Keep in mind that the head is the part of the body most exposed to water.
If you don’t have a helmet cover, you can check out this tutorial by professional exbiker José Antonio Hermida to make a homemade one.
If you lack this accessory, you can wear a waterproof cap or bandana under your helmet to prevent your hair from getting wet and water from getting in your eyes.
Do short but intense training sessions
Once you are properly equipped, it’s time to go out and enjoy a bike ride in the rain. You can use these days to do shorter but more explosive rides. With the right gear, you can handle the rain for the first hour and a half or two hours. But on long rides, the risk of hypothermia increases greatly. Therefore, it’s not advisable to go too far from home. If possible, on rainy days go out with your bike in company. If you suffer a breakdown or fall during training, you’ll get help quickly, return home sooner, and avoid getting wetter than necessary. Take advantage of these shorter rides to train other types of skills, such as technique on the bike. You can practice cornering or descending on wet asphalt. If mountain biking or gravel is your thing, you can test yourself on muddy terrain. Save endurance training for sunny days, when the added risk of the weather disappears.
Prepare your bike for rain: brakes, tires and lights
Finally, before riding in the rain, it’s a good idea to make some simple adjustments to your bike to adapt it to wet conditions. First, check the brakes Braking on wet surfaces changes and should be longer and more gradual. Make sure all parts are in good condition: brake pads, levers, or pads and fluid (in case you have disc brakes). If your tire pressure is high, lower it. How much? At least 0.5 bar on your mountain bike and between 1 and 2 bars on your road bike. The contact surface between the wheel and the ground will increase, gaining grip and reducing the risk of punctures. Lastly, don't forget the lights on these gray days with limited visibility. To see and, above all, to be seen on the road by other vehicles. Rear lights are mandatory even on clear days; front lights are recommended. All of this, regardless of regulations.