Just because it’s winter doesn’t mean you have to stop cycling. While it’s true nothing beats warm sunshine, as long as you’re prepared for the elements, riding during the colder months can be an enjoyable experience. At the very least, the best cycling routes are less crowded.
Follow this guide to survive winter on the bike and stay fit in the process.
DRESS FOR SUCCESS
You might be able to get away with wearing whatever you have during the spring and summer, but if you want to ride outdoors during the winter, you’ll need the right clothing. While expensive winter clothing might seem like a big splurge, if you layer correctly, many of the items you purchase can also be used in milder fall and spring weather.
Here are a few basics that will make you more comfortable out on the road during the winter:
- Weatherproof jacket: Avoid big, bulky jackets and choose a thinner option that can be worn with multiple layers. Hi-visibility options are also a good choice.
- Thermal tights: The lower body is harder to layer, since doing so restricts your movement as you pedal. Thermal tights, which are waterproof, and can be worn over your normal bib shorts, are a good option.
- Gilet/wind vest: This is a versatile item that can be worn over a jacket or jersey when extra warmth is needed and can be easily removed and stored in a jersey pocket if temps rise.
- Long-sleeve jersey: Another item that can be worn across seasons. During the winter this can be worn with a jacket and base layer.
- Winter base layer: This keeps you warm while still wicking sweat away from your body. This can also be worn under long sleeve jerseys in spring and fall.
- Thermal gloves and booties: The hands and feet can be especially difficult to keep warm on the bike. Invest in good gloves and overshoes that are windproof and waterproof.
- Cap: Heat is released through the head. A cap or winter beanie worn under your helmet keeps you much warmer than just wearing a helmet.
GET YOUR BIKE READY
Water, decreased visibility, debris and grime from the road can present a multitude of obstacles during the winter that you might not have to deal with during other times of the year. Because of this, it’s a good idea to make a few modifications to your bike to keep you safe and help you enjoy your time on the road.
- Larger tires: While 23mm tires will do the job in the summer, during the winter a wider tire, larger than 25mm, gives you more traction in wet conditions and provides greater puncture protection. Tubeless tires are also a great option for this reason.
- Fenders/mudguards: This keeps your bike cleaner and prevents mud and water from splashing on your backside when it rains.
- Lights: Due to low visibility, front and rear lights are a good idea whether you’re riding day or night.
- Winter bike: If you have an older road bike you don’t use as much, converting this to a winter bike can help minimize wear and tear on your expensive bike. This will also be a more convenient option, as you can keep your mudguards and larger tires on your winter bike for whenever you need them.
MAINTENANCE CONCERNS
During the colder months, your drivetrain can get worn down quickly if you don’t keep it clean. Make it a habit to wipe your chain, gears and cables after every ride and wash as needed. Applying a wet lube after you’ve cleaned your drivetrain can also help avoid salt corrosion and minimize noise. Keep in mind a wet lube attracts grime from the road, so frequent cleanings with a degreaser are needed.
Also check your cables frequently along with your rims and brake pads. Winter riding conditions can cause these parts to wear and should be monitored and replaced as needed.
WHAT TO EAT AND DRINK
In addition to the calories you burn on the road, your body also has to work harder to keep warm. Because of this, along with the weight of additional clothing and road resistance, you can burn up to twice the amount of calories in the winter as you might during warmer months.
Since the body’s ability to recognize thirst and hunger may be muted when it’s cold, you’ll need to pay close attention to how much you’re eating and drinking while you ride. Ideally, you’ll begin your rides well hydrated with a full belly of slow-release carbohydrates such as oatmeal, eggs and toast or a peanut butter sandwich.
On the bike, make it a point to drink from your bottle every 10–15 minutes and consume between 30–60 grams of carbohydrates every hour on rides lasting longer than 60 minutes. Warm beverages may be consumed in moderation to keep you warm, too, so a mid-ride stop at your local café can be on the menu.
HAVE AN INDOOR TRAINING SPACE
There will be days when it just doesn’t make sense to ride outdoors. Whether it’s snow, limited daylight or harsh winds, having an indoor training space makes it possible to workout when you might otherwise be forced to skip your ride.
The good news is, virtual training apps can make the experience enjoyable and worthwhile. Zwift, Trainer Road and other apps are a great way to get competitive with friends, complete focused workouts and work on your weaknesses as a cyclist. While most of your miles on the road during the winter might be long and slow, virtual training provides the perfect way to mix up your sessions with high-intensity interval training.
