How to train in the cold

How Cold Weather Impacts Your Body

Your body’s core temperature typically stays around 98.6°F (37°C), and maintaining that balance is essential for proper bodily functions. Cold weather makes your body lose heat faster than in warmer conditions, forcing it to work harder to stay warm. This added strain can lead to various involuntary responses. When exposed to cold, blood moves toward your core, leaving extremities like fingers and toes with less circulation. This can result in a runny nose, frequent urination, and an elevated heart rate.

Cold-induced muscle contractions are common in winter, causing muscles to tighten and joints to stiffen. These contractions can reduce your range of motion and make your ride feel more challenging. In some cases, they may even increase the risk of pinched nerves. Breathing in cold air for prolonged periods can irritate your airways, potentially leading to shortness of breath or even bronchoconstriction, especially for individuals with pre-existing respiratory conditions like asthma.

Goosebumps are a natural reaction to cold temperatures, though they’re less effective without fur. Shivering is your body’s last-ditch effort to generate heat, signaling that it’s time to seek warmth. If you start shivering, it’s time to end your ride and find shelter to avoid the risk of hypothermia.

Warming up before heading out is vital to prepare your body for the cold. Gradually increasing your body temperature helps reduce the shock of transitioning from warm indoors to the chilly outdoors, making your ride safer and more enjoyable.

Tips for Safe Winter Cycling

Despite careful preparation, there are always unpredictable factors when riding in winter. No matter how vigilant you are, some situations are beyond your control. For example, you can’t avoid a flat tire caused by a hidden pothole if you don’t know it’s there. While you can’t anticipate everything, there are steps you can take to minimize risks and ensure a successful and enjoyable ride.

Check the Forecast

Before heading out for any ride, the first step should always be checking the weather forecast. This is especially important in winter, as conditions can change rapidly and often for the worse. Even if it’s sunny and mild when you start, it’s better to be prepared for the worst-case scenario. Look at daily highs and lows, hourly forecasts, weather warnings, and wind chill. If you’re driving to a trailhead, check the local weather conditions as they might differ from what you experience at home. Don’t assume—it’s worth the extra effort to verify the forecast.

Temperature

Unfortunately, cold air is a constant challenge in winter. While you can’t control the temperature, warming up before your ride can make a big difference. Starting your ride with warmed-up muscles and airways means your body won’t have to work as hard to stay warm, making your ride feel easier.

Air density is influenced by temperature, pressure, and humidity, but temperature has the biggest impact. As the air temperature drops, the air becomes denser, making it harder to breathe and increasing the difficulty of your ride.

Humidity

Humidity plays a major role in how comfortable you’ll feel during a ride. High humidity can make your skin feel damp, even in cold conditions, and clothing absorbs moisture, which can make you feel colder. Merino wool is a popular choice for athletes in cold climates because it’s soft, flexible, and less itchy than regular wool. It can absorb up to 30% of its weight in water while still feeling dry to the touch. This helps pull moisture away from your skin, allowing it to evaporate more effectively.

Wind Chill Factor

One of the biggest risks of winter exercise is wind and wind chill. Even if the air temperature is relatively mild, wind can make it feel much colder. Always carry wind protection, as extreme wind chills accelerate heat loss and increase the risk of hypothermia. If windy conditions are expected, opt for routes that offer more shelter, such as paths surrounded by trees or buildings. A wind-blocking jacket or outer shell can provide essential protection. Since around 7-10% of body heat is lost through the head, a beanie or skull cap can help further mitigate the chill.

Slippery Surfaces

Snow, sleet, and ice are almost inevitable during winter. Black ice, a thin, transparent layer that forms on roads, especially bridges, can be deceptive. Its transparency can make roads appear safe, but it’s anything but. Without sunlight to melt it quickly, black ice can persist for days. Salt can worsen the situation by reducing tire traction. Switching to winter-specific tires can make your ride safer and more enjoyable. These tires are wider, have larger knobs for better grip, and are made of thicker rubber for added protection against punctures. The rubber compound retains its elasticity in cold temperatures, enhancing both grip and braking performance.

Relaxation is key to maintaining control in winter conditions. Cold muscles are more brittle, so staying loose can help absorb impacts in case of a sudden slip or crash. Adopting the correct riding posture is even more important in winter to avoid unnecessary stress on your joints and muscles.

Water and Wet Conditions

Whether riding near water or in wet conditions, always exercise caution. Water conducts heat 25 times faster than air, so your body cools down much quicker in wet conditions, increasing the risk of hypothermia. If there’s a chance you’ll get wet, it’s best to train indoors. If you must ride outdoors, ensure you’re equipped with reliable waterproof gear. Taking breaks should be avoided, as they allow your body to lose valuable warmth.

Daytime Visibility

Reduced visibility due to snow squalls or fog can create hazardous situations. Areas with mountainous landscapes or proximity to large bodies of water are more prone to these conditions. To stay safe, wear brightly colored reflective gear and use front and rear lights, even during the day. Daytime running lights have been shown to significantly improve visibility in low-light conditions, which are common in winter.

Night Riding

For many, winter means shorter days. Depending on your usual summer routine, you might find yourself riding in dim or complete darkness. With daylight saving time, it’s not uncommon to be riding in the dark by late afternoon. Proper equipment becomes even more crucial, as the risk of accidents rises significantly in low visibility. Ensure both you and your bike are visible to others. Bright lights (at least 500 lumens) and reflective clothing are essential. Consider that temperatures drop quickly after sunset, making it one of the worst times to be unprepared.

Obstacles

Throughout the winter, you’ll encounter various obstacles: debris from accidents, snowbanks, and ice piles along roads and trails. Potholes, tree branches, and roots can be hidden under layers of snow, making them difficult to spot. Even parking zones can become cluttered with vehicles, obstructing bike lanes.

Cars

Making yourself visible is critical, especially around cars. Being struck while riding is one of the greatest risks, and limited visibility, slippery surfaces, and unexpected obstacles make it even more dangerous. Drivers face the same hazards, so assume you’re not seen. Defensive riding is key to staying safe. Learn how to avoid common car-bike accidents by reading our article “Most Common Accidents When Riding on the Road.”

Check Your Bike

Fixing your bike in the garage is easier than in freezing conditions. Take the time to ensure everything is working correctly before leaving home. Check shifting, brake pads, and tire pressure. Bring basic tools in case of emergencies. Knowing how to fix a flat or repair a broken chain is essential during winter, so brush up on your basic maintenance skills.

Dressing for Winter Success

Some might think winter riding is just about riding in "less heat." While that may be true for some, it’s important to realize that cold temperatures can wreak havoc on your body if not properly protected. Some body parts are more vulnerable than others.

There’s a saying about training in the cold: “There’s no bad weather—just bad gear.” While largely accurate, there are limits to this philosophy. On extremely cold days, no amount of gear will suffice, and it’s best to stay indoors. On safe winter days, staying warm comes down to three things: balancing physical activity, wearing the right gear, and taking safety precautions.

Layering

The best thing you can do before a winter ride is wear layers. Layering provides better insulation, protects against wind, and allows you to adjust ventilation based on your needs. Trapped sweat can cool you down, so choose base layers made of moisture-wicking materials. If you overheat, you can always remove a layer and store it in your pocket or hydration pack. When facing extreme cold, it’s better to overdress.

Knees

Tendons are harder to regulate thermally than muscles because they lack a direct blood supply. Ensure a proper bike fit, wear quality knee warmers or bib tights, and avoid unnecessary stress by sticking to lower gears. This reduces strain on your knees.

Fingers and Toes / Hands and Feet

Hands and feet are particularly vulnerable in winter because they’re exposed contact points. Insulated gloves that are thick enough to retain heat yet slim enough to allow shifting and braking are ideal. Some riders double up on gloves or opt for lobster mitts. Others swear by pogies, neoprene handlebar mitten covers that keep hands warm in sub-freezing temperatures. Chemical hand warmers, often used for skiing or snowboarding, can also be helpful on extra cold days.

To keep your toes warm and frostbite-free, focus on materials that trap heat or block wind. Good socks and overshoes are the bare minimum. Wool socks are known for their warmth, but many cyclists prefer merino wool for its superior warmth and resistance to stretching. Some even wrap their toes in plastic wrap or foil to trap heat. Ultimately, do what’s necessary to avoid cold-related ailments.

Numbness isn’t limited to fingers and toes, so before setting out, conduct a simple “toe test.” After layering your feet in everything you plan to wear during your ride, wiggle your toes and check for tightness. If you can’t wiggle your toes comfortably, consider getting wider shoes for winter riding. Tight shoes restrict blood flow and can lead to numbness or injury.

Head and Neck

Your head and neck lose more heat than many realize. The scalp is rich in blood vessels, so a great deal of warmth escapes through the head. Wearing a beanie or skull cap under your helmet is always a good idea, especially in very cold weather or with a well-ventilated helmet.

If you own a snowboarding helmet, it might be a good option for winter riding. Snowboarding helmets are designed for colder temperatures, offering less ventilation than standard bike helmets and often featuring built-in ear warmers. They’re also ideal for cyclists whose bike helmets feel snug with a hat underneath.

Icy winds hitting your neck can accelerate heat loss, so protecting it is crucial. In bitterly cold conditions, a turtleneck might be the best option. Some prefer neck warmers, gaiters, or balaclavas that are easy to layer. If your neck skin becomes irritated, applying lube cream before future rides might help.

Before heading out, don’t forget to protect your eyes from cold temperatures and gusty winds. Large riding glasses or snowboarding goggles are excellent choices for safeguarding your vision.

Long Rides in Cold Weather

Unless the weather is favorable, long rides in temperatures below 20°F (-6°C) are not advisable for multiple reasons. Your body’s ability to maintain normal conditions is one concern, but the cold affects more than just you—it impacts your bike as well. While bikes are designed to handle rugged conditions, assuming they can endure extreme cold is a mistake. At very low temperatures, various bike components can fail.

In extremely cold conditions, suspension oils, brake fluids, and tubeless tire sealants don’t function as well. Tire rubber loses elasticity, affecting grip and braking performance. Even chain lubricants harden, reducing effectiveness. Knowing your brakes and tires aren’t performing optimally should be enough reason to train indoors. However, if you must go on a long ride, take some basic precautions.

Basic Precautions

Ensure your phone is charged and carry a backup battery. Pack an emergency radio or beacon if you’re riding in areas without cell service. Always bring enough food for a day or two—protein bars and calorie-dense snacks are ideal. Avoid stopping unless absolutely necessary, as resting allows your muscles to cool down rapidly.

What to Do If You’re Unprepared

If you realize you’re unprepared halfway through your ride, focus on getting home safely and quickly.

Put on any extra layers of clothing you have. Layers help block wind and trap body heat. Besides adding layers, don’t stop riding unless absolutely necessary. Stopping allows your muscles to cool, which is detrimental in cold conditions. Keep pedaling to generate heat. Stay hydrated and consume calories to avoid dehydration or exhaustion.

Don’t hesitate to ask for help if needed. If you’re several hours from home and starting to shiver, calling a friend, an Uber, or even 911 might be the safest option.

Post-Ride Care

Once you return home, tend to yourself immediately. Remove any wet clothing and warm yourself up. Use warm (but not hot) water or warm areas like your armpits or groin to rewarm your hands and fingers. Avoid anything excessively hot, as cold fingers can lose sensitivity.

Whether you need medical attention depends on how long you were outside and your level of preparation. Check your fingers and toes—if they remain bluish-white, purple, or brown, you might have frostbite and should seek medical help. When in doubt, consult a professional.

Cold-Induced Injuries and Illnesses

In most cases, cold-induced injuries and illnesses are preventable. Never ride in sub-zero temperatures. Simply staying indoors when it’s frigid eliminates the risk of exposure-related injuries. Avoid riding if you’re not prepared—don’t go out without gear suited to the weather, adequate food and hydration, or the ability to perform necessary repairs.

When conditions are right, always warm up before riding. Cold muscles are more prone to strains or tears. Start your ride with a higher cadence and gradually increase your pace. Cool down and stretch after your ride. A yoga session can work wonders for relaxation and recovery.