WINTER RIDING TIPS : Advice

ISSY’S TOP TIPS:

1. First up, the weather…! – It goes without saying, only head out when the conditions allow, and always prepare well for the weather to turn for the worst. Watch out for ice and snow, use good bike lights and reflective gear. In my experience, punctures always seem to strike at the worst of times and can take a while to fix, so make sure you have all the right layers with you, even if you feel you’ve packed too many to begin with:

• Base layer: synthetic or merino. Avoid cotton.
• Mid layer: A thin fleece or light down.
• Outer layer: Windproof/water-resistant jacket to block chill.
• Hands and feet: gloves, warm socks and shoe covers.
• Neck and head: A thin buff and cap under your helmet.

2. Focus on base fitness, not speed – If your summer cycling goal is an endurance cycling challenge like Chase The Sun, focus on base fitness in January. I’ve found that being able to ride for 30-50 miles with around 500m elevation comfortably, is a good milestone for this time of year. I’ve also found that cross-training (running, walking, cycling and strength and conditioning) is a good way to physically prepare for the months ahead, and keep the training exciting.

3. Invest in your bike set up – Start as you mean to go on and use January to fine-tune your bike fit and clothing. Getting a bike fit can feel expensive, but from experience, physio costs more! A proper bike fit helps protect your body from aches and pains as the miles build, and on the day when you’re chasing the sun from coast to coast. Don’t let a bad bike setup stop you from seeing the sunset.

4. Fuel properly – Fueling properly is so important, especially when it’s cold outside, as you body burns extra calories just to keep warm. Practice eating regularly on rides and learn what foods work for you. It might sound silly, but I tend to avoid fruit in the winter as wet and sticky fingers can get chilly pretty quickly. Instead, I opt for oaty snacks, nuts and chocolate, or anything I can eat quickly without hanging around for too long.

5. Warm up slowly after cold rides – Finishing rides with frozen toes? Don’t hop straight into a hot shower. This was my biggest Chase The Sun winter training mistake that resulted in months of discomfort; warming hands and feet too quickly can cause chillblaines. Once you’re home, put some warm layers on and let your hands and feet thaw out slowly first. Wearing overshoes and merino wool cycling socks are a great way to keep your feet warm on the ride.

6. Look after your bike – Even in the cold post-ride – a quick wash does wonders, hose and wipe your bike down after a ride, especially if there’s road salt as this destroys components… Leave your bike ready for its next outing so you can hit the road smoothly next time the winter sun shines!

Finally, enjoy it!

Training should be fun. It’s your chance to get fitter, go on adventures, see more of the country and spend time with people. The final event is the bonus!