HOW DO I PREPARE FOR WINTER RIDES?
We ask the questions that beginners are dealing with and get answers from the experts...
CHRIS BENNETT HEAD OF CYCLING AT SUSTRANS
“Dark nights and cold weather can put many people off cycling in winter, but with a little preparation and the right accessories, cycling through the colder months can be safe and rewarding. You don’t need masses of equipment, beyond a set of good lights, though if you cycle more regularly you might want to consider mudguards to prevent dirty water being sprayed up your back and swapping out your thin tyres for wider ones.
“When it comes to clothes, a waterproof jacket and a good pair of gloves should be numbers one and two on your checklist. Make sure your coat is breathable, as it’s surprising how quickly you can overheat while cycling, even on the coldest days. To help prevent this, try wearing lots of thin layers. This means you can adjust your clothing so you don’t arrive at your destination too hot and bothered.”
DAN GUILLEMETTE SPECIALIST CYCLING PERFORMANCE PHYSIOTHERAPIST AT CENTRE FOR HEALTH AND HUMAN PERFORMANCE AND TEAM MITCHELTON SCOTT
“Cycling in winter always presents a few challenges; motivation is one but so is ensuring the quality of your training, performance and recovery. If it’s very cold, it’s worth doing a short ride on an indoor trainer or a few dynamic, functional exercises to prepare your whole body for the hours out in the cold. Pre-ride exercise should especially focus on the main muscle groups (gluteal crab walks with a theraband, minisquats or bridging).
“As it takes longer to raise the core temperature of your muscles in cold environments, be sure to start your ride easy and steadily increase your tempo after 15-20 minutes. Your chest and torso get plenty of protection from layers of clothing, but cold extremities – your hands and feet – can lead to numbness and neural symptoms that affect your grip on the bars and your control of the bike. Energy expenditure increases in the cold as you use more energy to generate heat. Ensuring you are adequately fuelled and hydrated will help avoid bonking and aid recovery.”
“ENSURING YOU ARE ADEQUATELY FUELLED AND HYDRATED WILL HELP AVOID BONKING AND AID RECOVERY”