Training: How to Survive Winter

Written by: Edmund R. Burke, Ph.D.

Some cyclists just don't believe how easy it is to cycle outdoors in the winter. If you're such a disbeliever, think back to your first long ride as a cyclist. You probably thought twenty-five miles was a long and hard distance to ride. It can be until you have worked up to that distance, but once you have covered the distance the next time it is much easier.

Cycling in the cold in similar. It seems difficult until you do it. Then it gets simpler every time. The winter season isn't a frigid torture chamber; it's just another season in your yearly training program. And training isn't a fair weather activity: it's just something you do on a regular basis, week-in and week-out.

During the first few days of very cold weather, you will be bothered more by the cold than after a few weeks. Your body acclimatizes to the lower temperatures by producing increased amounts of heat. But to become accustomed to the cold, you must exercise in the cold. Early research has shown that after six weeks of exercise in the cold, exposing fingers to the cold for four hours results in less temperature drop, less numbness, and not as much reduction in blood flow as occurs without such adaptation.

Never push yourself to exhaustion. While you may to exercise at a high enough intensity to maintain your core temperature, you don't want to overdo it. If this happens, there may be undesirable outcomes. You may, for example, have to slow down your effort while far from home and end up getting chilled quicker. If is best to conserve plenty of energy for emergencies and unexpected weather conditions.

Watch the wind. Exercise into the wind on the way out, and with the wind at your back on the way home. The wind will help you when you are tired at the end of the workout, so you won't slow down and get chilled.

Clothing is of crucial importance to the cyclist in a cold environment. Wear a knit cap under your helmet. The best kind are those that convert into a face mask and can extent down to your neck. You can lose up to 40 percent of you body heat from your head and neck if not properly protected. If riding into the wind, pull the cap down over your face for extra protection. Lastly, wear a helmet cover to keep the wind off your head. By dressing in layers (of fabrics that wick moisture away from the skin and provide insulation) and "breathable" outer garments, you should be able to stay warm and dry on even the most miserable day.

One of the most common, and serious, cold weather injuries is hypothermia, in which the body's core temperature starts to drop. It is brought on by a combination of fatigue, damp clothing and wind chill. It needn't be very cold for hypothermia to set in, either. Many times cyclists who do not ventilate properly and wear cotton undergarments and then slow down for some reason due to riding into the wind or while climbing, begin to lose heat rapidly and hypothermia can occur. Early signs of hypothermia are shivering, muscle weakness and loss of coordination.

The best thing you can do to avoid hypothermia is to keep cycling and get the wind to your back. If you stop riding, get indoors. As soon as the ride is over, head into the house, take a warm shower and put on dry cloths.

A useful mnemonic to use during winter cycling is VIP: Ventilate, Insulate and Protect. Ventilate excess water perspiration. Insulate, particularly high blood flow areas such as the neck and head. Protect from wind and wetness with appropriate clothing. Wear mittens, not gloves. Mittens are much warmer than gloves for the simple reason that they trap all of the hand's warmth in a single compartment. Wear a pair of full-fingered thin liner gloves underneath your mittens to promote extra warmth. If you like to have greater finger mobility for shifting or breaking, try wearing a pair of "Lobster" style gloves while cycling.

Wet shoes mean cold feet. Shoe covers are essential to the comfort of the cyclists in cold weather and also keep your feet dry on wet and damp rides. In addition to the covers, wear heavy socks and try to use all-leather mountain bike shoes with clippless pedals. Exercise during the mid-day. The sunlight will help you stay warmer during the day, and it will be easier for drivers to see you in daylight and it will be easier for you to watch the surfaces you are riding on for snow, ice or puddles. Your hat and helmet cover may also cut down on your hearing and visual acuity, so be more cautious to cars approaching you from behind. So ride defensively and cautiously.

Lastly, tell yourself that you are tough. It may be easier to stay indoors riding the rollers and watch an old movie or football bowl game. But, embrace the winter for its beauty, and you may find winter the most enjoyable season of all.

Visit Carmichael Training Systems at: TrainRight.com.