Autumn Climate
With the start of autumn, it gets warm during the day, but significantly cooler in the mornings and evenings. The air is also drier – which can easily lead to a scratchy throat, dry lips, nosebleeds, or constipation.
👉 Tips:
- After every ride, eat water-rich and "moisturizing" foods, such as pears, sesame, honey, or white mushrooms.
- Always carry a water bottle with warm water and drink regularly – not just when you feel thirsty.
- Due to the dry air and dust in autumn, cycling glasses and multifunctional scarves are recommended for protection.
Warm-up is a must
In cooler temperatures, muscles and ligaments are less elastic, joints are stiffer, and the risk of injury is higher.
👉 Tips:
- Do a short warm-up program before every ride.
- Start slowly and only increase your pace once your body is warm.
Properly manage training intensity
Autumn is an ideal season for sports – however, the intensity should remain moderate to avoid overstraining the body.
👉 Heart Rate Recommendations:
- Young adults: 140–150 beats/minute
- 30–40 years: 130–140 beats/minute
- Over 40 years: 120–130 beats/minute
An optimal pace is slightly tiring but still comfortable.
Protection from wind and rain
Damp clothing and cold wind quickly lead to colds.
👉 Tips:
- Always carry a light rain jacket in your backpack.
- Before the ride, eat energy-rich snacks (e.g., warm soy milk, energy bars) along with carbohydrates.
- Vitamin C-rich foods prevent colds.
Autumn Clothing
Large temperature differences require flexible clothing based on the layering principle.
👉 Tips:
- Inner layer: Functional shirt (quick-drying).
- Outer layer: Warm cycling jacket or light windbreaker.
- Hands: Full-finger gloves for warmth and a secure grip on the brakes.
- Feet: Warm, breathable cycling socks to prevent cramps.
Autumn Recommendations 🍂
- ROCKBROS Cycling Jacket →
- ROCKBROS Full-finger gloves →
- ROCKBROS Balaclava →
With the right equipment, you can enjoy every ride in autumn – safely, comfortably, and healthily.
