Winter Cycling Tips
As the temperature drops and the snow starts to fly, many cyclists abandon their bikes for a season and resort to other recreational activities. For some, the thought of cycling during the winter causes more chills than actually getting out and doing so. With that in mind, here is some advice that will hopefully get you motivated to keep riding throughout the winter.
Dress in Layers
The key to riding outdoors during the winter months is the same for cycling as any other outdoor activity, LAYERING. It’s always good to check the temperature before you go out so you can have a good idea as what clothing would best suite the conditions. No one likes to go out and not have enough to ware, but overdressing can also become a major problem.
The Choice clothing for winter riding can be found at the local bike shop. Typically the employees there ride throughout the winter months and can provide great information on what to ware. Layering your clothing is the best option. You want to be able shed clothing if you start overheating and you’re going to have to pack it with you so keep it light. Also remember to consume the same amount of fluids and calories that you normally would. It may be cold but your body still needs the same amount of electrolytes to efficiently maintain the energy levels.
Ride Outdoors and “Get High”
When you check the temperature, be sure to check the surrounding areas as well. Here on the Wasatch front we often times have a high pressure looming over the valley causing an inversion which traps cold nasty air and can make for cold nasty ride. If that be the case it’s time to “get high”. Not far from the valley, just through Ogden or Weber canyon you can find the warmth of the sunshine, fresh air and plenty of roads to ride. The Morgan and Huntsville valleys are a bit higher in elevation and typically have a bit more snow but the roads and air are clean and the sun shines bright and warm.
Ride the Tour de France, Indoors
Not everyone can travel to a warm location for a few weeks of winter training so we must do what we can with what we have. Riding indoors is said by many professional coaches including Chris Carmichael (Lance Armstrong’s coach) as the most efficient type of training any cyclist can do.
Riding indoors often takes less time than an outdoor ride because you spend less time getting ready and the actual ride is more efficient, meaning: you don’t have stoplights, traffic, nasty road conditions and all the other elements that cyclist face on the road. The time spent on the trainer can also be more focused on your riding style and efficiency. You have the ability to structure you workout down to the second. Whether you’re doing intervals, sprints or just working on your spin, nothing stands in your way.
The down side to riding indoors is that it’s no where near as exciting as the actual thing. Many have a hard time riding on the trainer but there are ways of occupying the time. If you enjoy bike racing, buy yourself a copy of the Tour or any other cycling video and race along with the professionals. Music is also something that helps me pass in the time. And a combination of the two can make those longer sessions seem to go by faster.
As for the time spent on an indoor trainer, is entirely up to the rider. Remember to drink at least one full large bottle of water or sports drink for every hour you spend on the trainer and that every hour is equivalent to 1.5 hours on the road.
Cross Train
The option of cross training is also a great consideration during the winter months. Many cyclists suffer with low bone density because they lack the impact sports that strengthen bones. Try running, snowshoeing, alpine or Nordic skiing. There all great physical activities that help to work more than just your cycling specific muscles.
Whether you’re braving the cold or riding with Lance in the tour this winter, remember to have fun and enjoy the ride.
1 Article by Kevin Day - Kevin is a local mountain biker and skier currently attending Weber State University. You can check out his website here.
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