Horror at Harding Hill

The Horror at Harding Hill
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Sunday, July 06, 2008

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Dressing for Cold Weather Training

Dressing for Cold Weather Training
by David Peckinpaugh, M.S.

David Peckinpaugh is a USA Cycling certified coach, has a Master's Degree in Exercise Science with a concentration in Exercise Physiology, and is an American College of Sports Medicine certified Health/Fitness Instructor.

As a cyclist, training in cold weather is often necessary if you are eager to improve and be ready for the racing season in the spring. While this is not the preferred environment for training for most of us, it is possible to take some steps to make it more tolerable. Proper clothing is the key to cold weather riding and can make a long cold ride much more comfortable. With the development of many new fabrics in the cycling clothing industry, you now have many options to choose from. Gone are the days of PVC rain jackets (that often left you wetter than if you weren't wearing it) and cloth booties (that work like a sponge in wet weather) so count yourself lucky. With the added wind produced by cycling and the road spray from wet roads, cycling in cold weather presents a greater challenge than other modes of training. Hypothermia is a serious and real risk for cyclists especially with the duration of exposure to the elements.

This article will give you some guidelines for clothing for different body segments giving you some ideas based on how cold and wet the weather may be. Most of the recommendations found here will not be attached to specific temperatures as everyone adapts to the cold differently. Therefore, you need to use the amount and type of clothing that works for you so you can complete most of your rides comfortably.

Cold and wet feet can make even a short ride unbearable so this is a good place to start. Even in moderately cool weather, it is important to keep your toes toasty. Wool cycling socks are a good choice as the temperature starts to drop below what is normally comfortable. As it gets colder, adding a light and breathable and water resistant booty that covers your achilles tendon is a must. Lower temperatures will necessitate a more insulating booty that is both wind resistant and water proof. Neoprene is a common material used in this level of booty but be aware that your feet will likely sweat in these. On long rides (especially if the temperature drops more) your feet may still start to sweat and then get cold. Keep your feet even toastier in your booties by adding a full length wool sock if needed. Keep in mind that in order to keep your feet warm in cold weather, you need to have good blood circulation in your feet. This means that adding several layers of socks is not the answer as it will likely restrict blood flow by making your shoes fit too tightly. The best answer to this may be to purchase a second pair of shoes for winter cycling that is a little bigger than your regular shoes or invest in one of the insulated winter cycling "boots" on the market.

Your legs (and especially your knees) deserve extra attention. While many riders like to push the envelope and see how long into the cool weather season they can get away with wearing shorts, this is not recommended. As the temperature starts to drop into the low 70's, it?s time to start thinking about keeping your knees warm. Knee warmers are an obvious choice for this type of weather so you can slip them on during the ride. In cooler temperatures, you may want to opt for a full tight or leg warmer to provide extra protection. As the temperature drops, you are best off with a full tight to provide good protection. In very cold and/or very wet weather, opt for tights that have a wind resistant and waterproof panel along the front of the legs up to the waist and on the upper back panel. These tights will keep you warm and dry in even pretty nasty conditions. For all but short commutes or extremely wet and cold rides, try to steer clear of full coverage pants that claim to be breathable. While these are usually good at keeping the rain out, once your body temperature rises, the perspiration often builds up even though they are "breathing." This can cause your legs and knees to get a chill if you are out for a long duration. It can also be quite effective to layer your leg coverings, which allows you to remove one of the layers if you get too warm. A pair of knee warmers under your tights might just add that little bit of extra insulation.

Protecting your torso from the elements is essential if you are going to stay warm and comfortable on a long ride. As the temperature drops into the 70's or lower, a wicking undershirt should go under your jersey. If you are in the market for more winter clothing, buy several of these as they will be the "base" layer for the entire winter. Some of these also come with a windproof laminate on the chest that can take the sting out of a cold wind without adding another layer of bulk. As it gets colder, a long sleeve jersey over your short sleeve and base layer is a must. Adding a long sleeve base layer or thicker wicking turtleneck under the long sleeve jersey is a good idea if it is quite cold. A vest with a high neck, wind resistant and water resistant front, and mesh back is a vital piece to include in your cold weather wardrobe. It is the one item that you should have with you on all but the hottest rides in case the temperature unexpectedly drops or you get caught in a sudden shower.

Cold weather "jackets" that have wind/water resistant panels on the chest and arms and a more breathable fabric like fleece on the back of the arms and on your back can be great when the temperature really drops. Keep in mind, however, that these jackets can cause you to overheat if the temperature rises and are difficult to stow away in your jersey pocket so reserve them for very coldest of rides. Full windbreakers should go with you stuffed into your pocket on all cool weather rides even if you are already wearing a vest. While they can also cause you to sweat and develop a chill if you wear it the entire ride, they will keep you warm and somewhat dry in a sudden downpour. Starting the ride wearing a full jacket is not often recommended, as you may want to remove it as you warm up. If you build up a light sweat, this can cause you to get a "chill." A wind resistant neck gaiter can help keep the cold wind from hitting your neck and creating a draft to your chest.

Your hands are a main point of contact on the bike and must be kept warm and dry. Again, there are many options on the market for different conditions. A light knit glove might be your first choice in cool weather. As the temperature drops, a wind and water resistant glove with a leather palm is a good choice and you can slip a thin glove liner under these if needed. There are also a lot of options for gloves for very cold weather. Look for a pair that is wind resistant and waterproof. You may want to go with a pair of "lobster" style gloves that keep at least two of your fingers together for extra warmth. You do lose a certain amount of dexterity with these and they may slightly compromise your ability to shift and brake so you may want to reserve these for the coldest days. Just as with your feet, good circulation to your hands is crucial for maintaining warmth so be sure that your gloves are not too tight for this to occur.

As you probably heard many times as a child, a large amount of body heat is lost through your head so it is vital to keep your head covered in cold weather. Look for options that fit easily and comfortably under your cycling helmet so you aren't tempted to ride without it. One common choice here is the cotton cycling cap. This can provide some protection but, since it is cotton, it does not dry very quickly from rain or sweat which won't keep you very warm in cold temperatures. A better choice may be one of the many wicking head covers on the market. These fit well under your helmet and will keep your head relatively dry from sweat. Most of these can also be extended over your ears if needed. A more insulating cap that has the quick drying "wicking" capabilities, fits under your helmet, and covers your ears is the next choice as the mercury drops. A windproof helmet cover can also be beneficial. In extreme temperatures, a balaclava will help keep your face protected from the elements. Finally, a light layer of petroleum jelly can also help protect your cheeks from windburn.

Besides just choosing the right clothing, there are some other things to keep in mind. First of all, check the weather forecast frequently to know what to expect. It is better to plan for the worst and ride with pockets full of extra clothing than turn home early or get too cold. Look for items that you can easily remove or add if the temperature changes. Remember that just because it may be fairly nice at your house, the temperature and weather can change drastically if you head into the mountains or descend into valleys. The key concept for cold weather riding is layering. By layering your clothing, you have the ability to adjust your clothing on the road as the weather changes. Another tip is to use fenders. If it is raining, there are no garments that will keep you completely dry for a long ride. Plan for this by wearing enough clothes that you may be a bit warm if dry but leaves you comfortable when you get wet. A bike with fenders can also help keep you considerably warmer if the road is wet. If possible, keep a bike ready with fenders to make it easier to get out in wet weather. If this is not an option, there are now some partial fenders available that can fit on most standard road bikes and attach without tools.

Finally, many riders wonder why are coaches always so worried about keeping your knees and Achilles tendons covered? They are trying to prevent you from developing a painful and possible chronic condition known as tendonitis. By definition, tendonitis means that your tendons are inflamed. The tendons around your knees and at your Achilles tendon are especially vulnerable when cycling in cool weather. In cold weather, there is not much blood in these areas to keep them warm and injury free. Tendonitis can be quite serious if not taken care of and could possibly lead to a career ending injury. Some riders are more prone to this than others but you don't want to find out that you are more susceptible after you develop an injury so it is best to be conservative and prevent the problem from developing in the first place. Many riders that develop tendonitis that can often trace the condition back to one particular day of cool weather riding without proper protection. Remember that if it is cold enough for arm warmers, it is cold enough for knee warmers.

While cold weather riding is rarely our first choice for training, it is a reality for many of us. Training on the bike and outdoors during the winter is a must for the serious cyclist preparing for the spring. It is necessary, therefore, to take the extra steps to prepare for the conditions by dressing in the most effective way. This will go a long way in keeping you out on the road and in top shape. Most of these rules found in this article will apply for different outdoor sports so make adjustments as necessary. An activity like running or cross country skiing will have less wind resistance and you will likely generate more body heat than when road cycling so you can dress less warmly than if you were riding in similar conditions. Above all, get outside and enjoy the winter!