Embrace the Chill
With the right gear and strategy, you can happily brave the great outdoors all winter long.
Photo credit: Chris Corbin @corbinbrands @hazel.and.blue
By Kristen Arnold MS, RDN, CSSD
@kristenkarnold
We are big believers that there are no bad ride conditions, just poor stay-warm strategies that can easily be avoided. The winter months can be a beautiful time of year to ride outside: think serene snowy scenery, quiet (g)roads, and the satisfaction of knowing onlookers think you’re a badass (because you are). When dialing in your winter riding ensemble and ride plan, you’ll want to focus on a few key areas to keep the chill factor low and ride enjoyment high.
Get a Gator
This simple, inexpensive garment will protect your vocal cords and esophagus from the piercing cold, making it easier to breathe and protecting an area of the body that regulates body temperature. A neck gator can also be pulled up high (under your helmet) to protect your ears if you don’t wear a beanie or headband.
Shield Your Wrists
The wrists also help regulate body temperature. If you get too hot on a ride, cool down by exposing your wrists to the icy air. If you are cold, exhale a few warm breaths on your wrists and make sure your gloves are offering sufficient coverage. If your favorite gloves leave a gap to your jacket, consider wearing a long-sleeved base layer with thumb holes. Protecting your wrists is also important for maintaining dexterity. If your hands are too frozen to break or shift, you can quickly find yourself in trouble.
Beat (Cold) Feet
If you’re like me and have permanent damage from one too many long, cold days on the bike, your feet will become numb in a matter of minutes. Thermal shoe covers are one piece of cycling-specific gear that I highly recommend if you ride outside in the winter. If purchasing thermal shoe covers isn’t in the cards, try this tried-and-true hack: Put on wool socks, then place a plastic bread bag around each foot before putting on your shoes. The plastic bag is a game changer and a trick I used for years before investing in thermal shoe covers. If it’s really cold, you can also try wrapping your toes in foil (on top of the plastic bag) before putting on your shoes.
Ace Your Base
Your core is arguably the most important area to focus on when pulling together your riding ensemble. Keep it toasty with a good base layer under your cycling vest or jacket, and be open to improvising as needed. (Ever heard of the newspaper/trash bag down the jersey front trick?)
Photo credit: Chris Corbin @corbinbrands @hazel.and.blue
Sip Your Way Warm
Ever reach for your bottle mid-ride and get a brain freeze from the water in it? Not fun. So bring a thermos containing warm fluids (I like tea or water with lemon and honey) for an instant warmup. A key here is to bring a warm, not piping hot, drink. If it’s too hot, the thermos is doing a good job but you’ll be doing a poor job at staying hydrated.
Bring Backup
If you suffer from Raynaud’s Syndrome or just chronically freezing toes and/or fingers, consider using air-activated hand or toe warmers like Hot Hands. In some cases, no level of insulation will keep your key areas warm, so an external heat source is a smart move.
Just Keep Pedaling
The logic is pretty simple, and hopefully intuitive. When you ride, your body creates heat. The harder you ride, the more heat you produce. Rather than wait at the top of a climb for your ride buddies, cruise back down to them and ride back up to minimize downtime and maximize training benefit.
Now get out there and enjoy some exhilarating winter miles!
Kristen Arnold MS, RDN, CSSD is a registered dietitian with a private practice specializing in sports nutrition for women, a cycling coach with Source Endurance LLC, and Team Sport Director for Wolfpack Women’s Racing. She is passionate about enhancing the performance of women through food and activity, as well as riding all kinds of bikes.
