Train outdoor when is very cold is not easy. Sometimes, indoor training is the best and safest option, however, it is very important to still ride outside to not lose the important skills that outdoor gives you.
Here are some tips to ensure that will help you ride outdoor during cold days.
1- Dress appropriately.
Choose high-quality gear without dressing too much or too little.
2- Protect the mouth and neck.
It is very simple but will allow you to limitate the sensation of cold, especially limiting the inhalation of cold air, which can facilitate inflammation of the upper respiratory tract.
3- Don't overdo it.
If you are a Pro and live in Italy, Spain, Portugal, then 4,5 and 6 hours on a bike during winter is not as cold as riding in Ireland or in the UK. Don't try to imitate the pros as you don't live in these locations and also they do this as their full-time job. Better to focus on the quality of a few hours on the bike.
4- Train in the warmest hours of the day.
If your schedule allows, the best time to train in the winter is from 11 am to 2 pm. If you have time during your lunch break you can take advantage and train in 'warmer temperatures'
5- Avoid long climbs.
Not that there are too many where we live, but avoid really long climbs in which it is easy to get cold during the descent.
6- Be smart on the route selection.
Plan your route well. If you choose to climb, try to go up from the shaded side and down from the 'sunny' side. In that way, you keep cool on the way up and avoid 'icy spot on the wat down. Another option is to just use the sunny side for both uphill and downhill.
7- Avoid too many coffee stops.
Unless you are really tired and need a coffee break, try to avoid as your sweat will get cold and it will take additional time to warm up again.
8- Use a warming cream.
Try to use a warming cream on your body. Not only on the legs, but also on your back, feet, and hands.
9- Eat more than normal.
Training in very cold temperatures requires additional energy expenditure to maintain constant body temperature. More calories are consumed and the risk of 'bonking' increases considerably.
10- Drink small amounts but often.
Drinking during winter is not easy as the temperature of your liquids inside the bottle is very cold. However, hydration is essential. Try to drink small amounts but often and keep the rule of 500ml of liquids per hour.
