- Winter cycling can be a pretty cold and wet experience
in almost any corner of the globe,
but that doesn't stop people getting out and enjoying it.
There must be ways that you can make it more pleasurable.
- Yeah, and some of them are pretty easy too,
so here, we're gonna give you our top seven tips
for how to make your winter cycling
warm, comfortable, and therefore, more fun.
- We got to the cafe now.
- Yeah, my hands are freezing.
How about we kick off with the most obvious one first?
You're not gonna feel warm
wearing a summer gear in the middle of winter.
- No, so wrap up warm.
A good system of inner and outer layers
will help you to adapt your temperature
based on the changing weather conditions.
- Yeah, and the best basis on our experience
is actually a really good thermal base layer,
which you can then adapt the clothing on the top of
quite easily.
- Yeah, but thermal tights are also essential
if you live somewhere really cold.
They're all kinds of other accessories
that come in useful so,
headbands, neck warmers, overshoes,
different kinds of gloves, thick, thermal jackets.
- And many companies such as ASOS
have a full range of winter clothing now
that use a specialist textiles
that really do many a difference
because they can be waterproof and windproof,
and you know, fabrics such as this
have a really low volume and can be nice and aero,
but offer incredible insulation.
- Yeah, it's definitely made winter cycling
a lot more enjoyable knowing that,
well, you've got something for every condition, really.
Another top tip is to preheat your drinks and your shoes
because your feet get cold pretty quick,
I would say in the winter
and a drink will warm you from the inside.
- If you get wet, you will get cold.
So if there's any chance of rain, sleet or snow,
make sure you get a good waterproof jacket with you,
but the only problem with waterproof jackets is
that sometimes you get sweaty
and then you get just as wet from the inside of the jacket.
- Yeah, and with that in mind,
it's probably worth thinking about
a water-repellent layer inside,
as these are potentially more breathable.
Obviously, they're not gonna cut it
when the rain really starts to come down,
but well--
- But if it's really pouring down,
you should be in the cafe anyway, really.
- You know what?
It's gonna catch us out if we don't leave now.
- Yeah, I think that cloud is threatening.
Let's go for coffee.
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It might seem a little counter-intuitive
to try to not sweat in winter,
but with all those warm layers on,
if you do any hard work,
you will work up a sweat
and then you'll get really cold and miserable
on the next descent.
- Yeah, instead, aim for a good base layer,
like we mentioned before,
and a layering system on top.
That means you can unzip
when your temperature starts to rise.
Not only will this aid airflow,
but it will also prevent you sweating too much,
which will keep you warmer
when your temperature starts to drop,
or as Emma said, you go back down the next hill.
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- Because the blood flow to your extremities,
i.e. your hands and feet, is reduced
both when you're exercising and when you get cold,
these parts of your body are at greater risk in the winter.
Now, people have better or worse circulation.
Personally, I have terrible circulation
and I really struggle with cold hands in the winter
so a good quality pair of gloves and overshoes
is absolutely invaluable to me.
- You should also make sure
that you're always prepared for the unexpected.
- Yeah, definitely.
If you prevent the unexpected happening,
then you stand less chance of getting cold
in the first place.
You all right there, Emma?
Do you want, what do you want?
I don't have to do anything?
Come on, let's go.
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- Remember to stay hydrated even in the winter.
Just because you're not thirsty,
doesn't mean you don't need to drink.
This might be easier for you with warm drinks
and you can even get thermally insulated bottles
to keep your drinks warm.
There is nothing as good as a sip of hot tea on a bike ride
and it gives you a little temperature boost from the inside.
- Yeah, one of the main reasons to stay hydrated,
even in the winter, is that simply your body
will not function correctly without it.
If you don't drink, your body won't
regulate your temperature as it should be.
- And one of the main functions of the cardiovascular system
is to pump warm blood around your body.
- Kind of like a central heating system, really.
- Yeah.
Or central cooling system if you get it wrong.
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- Emma, this is my favorite one.
Remember to eat.
By topping up with little but frequent bites,
you'll be keeping your blood sugar levels stable,
and by doing that, providing your body
with good energy and warmth.
- Yeah, because your body actually burns
a lot of your fuel just staying warm
and if you get hypoglycemic,
you will probably get cold.
- Fancy a biscuit?
- I would love a biscuit.
Can I have both of them?
- No, I want one.
Another way of approaching this
will be to plan a stop mid-ride
where you can refuel on something warm.
- This is usually in a place that's also warm
so it's a great time to warm up your body
and dry out any wet kit.
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- I guess you could always ride harder
in winter to stay warm, couldn't you?
- Yeah, definitely.
If it fits in your schedule,
the winter is a great time to focus
on longer, more sustainable effort.
And I say the longer, more sustainable ones
because you really don't wanna go outside,
breathe in all that freezing old air,
and then linger for three minutes between your efforts.
- So what you're saying is,
longer, slightly less intense intervals
with shorter rest periods in between.
'Cause I guess you can always do
the more intense work indoors
on the turbo or the track.
- Yeah, definitely.
So top tips right there.
Hopefully these tips will help you stay a little warmer
when cycling in the winter
and if you have any ideas of your own
you would like to share with us,
leave 'em in the comments below
and if you're after any quality winter kit,
then why not check out the GCN shop?
And if the weather's just really, really bad,
why not check out one of our indoor training videos
down here?
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