Cold Weather Riding
By
It's that time of year. Although we cyclists have been enjoying unseasonably warm weather this fall, winter weather is now upon us. Fortunately, we haven't had to address riding in cold weather for several months. Consequently, we may not be as prepared for the cold onslaught as we should be. So, what will we need to do to help us keep riding our bikes when it starts getting cold and colder? For one, learn to dress to stay warm on the bike!
Stay warm you say? Isn't that easier said than done when you're on your bike on a cold winter day? Well, there are ways to do it. ..and do it properly. Of course, to do it properly means we should make a proper investment in cold weather clothing. On the other hand, there are differing degrees of "proper" in this context, ways to keep warm without huge investments. I think this may be worth exploring for starters.
There are many studies that analyze the process of body heat loss and its conservation as it relates to exercise and clothing i.e. measuring calories expended in relation to activity, climate, environment, etc. The general rules of physics such as convection, conduction, evaporation, radiation, and respiration apply. However, because we cyclists are traveling through a cold air mass on a cold winter's day there are certain elements of heat loss that accentuates body heat loss. For instance, wind-chill is an example of convection heat loss. Therefore, this article will address ways to dress for cold weather cycling that will reduce heat loss occurring primarily through convection and evaporation.
General Rules
For starters, rules for staying warm on the bike would be good rules of staying warm period. However as cyclists, there are certain things that we can do to help make us warm and comfortable on the bike and still keep the bulk-to-weight factor at a minimum.
A good rule of thumb when preparing for a cold weather bike ride is to leave the house just a little cold because after about ten (10) minutes of the body generating heat, as a result of you pedaling the bike, the body will begin to heat up quite nicely. Over-dressing creates an adverse effect by making the body too hot and thus defeating the purpose of creating a comfortable riding environment. A little regular experimentation may be necessary to achieve the right balance in this cold weather clothing experience, but its well worth it.
Here are a few tips that will help you in your endeavor to obtain warmth and cycling nirvana in cold weather.
The Core
First, in general, keep in mind the rule of layering. This is a technique of wearing varying weights of clothing designed to wick, trap, hold, and block. Sounds like a fight, doesn't it? Wear a lightweight garment consisting of a high-performance polyester based wicking fabric next to the skin. Several manufacturers produce excellent high quality, high-performance fabrics that are designed for the cyclist. This type of garment will wick moisture away from the skin, keeping the skin and clothing from becoming soaking wet which would release warmth thru excessive evaporation into the outside cold air. Next, wear an intermediate garment containing thermal capabilities (polyester is excellent here as well) which retains warmth while allowing a slow "breathing" process of the fabric. Modern synthetic fabrics such as Polyester allow this convection process to occur and thus help us stay warmer longer. Basically, the overall purpose of this layering process is to trap insulating air between the layers of clothing, and subsequently hold heat in. Then, wear an outer garment which serves dual purposes to hold warmth in while blocking cold air and keeping the wind out. The outer garment should serve as thermal barrier as well as a wind block. Since the very act of cycling through cold air increases the wind chill factor. Fabrics such as Nylon serve this purpose well. In cold weather, once natural fabrics such as Wool and Cotton get wet they stay wet and thus accelerate the evaporative heat transfer which makes staying warm difficult. So don't wear your cotton t-shirt next to your skin thinking it will act as the primary wicking garment.
Also, if you're caught out on the bike without a windbreaker but find that you're getting too cold or need a windbreaker, get a newspaper and insert sections of it inside your cycling jersey.
The jersey front is most critical as that is usually what is facing the on-coming cold air, but having newspaper in the back of your jersey can also help you conserve core body heat with the newspaper acting as an insulator.
You will see amateurs and Pros alike using this technique on long cold descents during race stages in the Alps and Perynees as well as here at home descending the mountain gaps in the
The Head
About 30-50% of the body's heat is lost through the head.
The head and scalp naturally has a tremendous amount of blood circulation flowing around and through this area.
Consequently, if we can keep the head warm, the body will retain a large degree of its warmth.
Depending on the severity of the cold, differing levels of head gear can be used to keep us comfortable.
Ear bands or ear warmers are a good beginning.
A scull cap of synthetic fabric is a good lightweight remedy.
Remember your short billed cycling cap?
How many cycling caps do you have?
I say you can never have enough.
You can wear the cycling cap for various reasons besides keeping the head warm.
The bill can be invaluable when the sun is low in the sky or there is rain or moisture in the air.
The bill is used for sun and rain as a visor.
Flip the bill up out of the way when not in use, or just turn the cap backwards to protect the neck.
To take the cap idea one step further, in very cold weather use a heavy duty winter cycling cap that has both a bill AND ear flaps.
Worn under the helmet the helmet strap holds the ear flaps down quite nicely, keeping the head nice and warm.
In extreme conditions, a
Don't forget the eyes. Wear protective eyewear such as a good pair of cycling glasses that curve around the face and protect the eyes from wind and other elements. Good eyewear protects the eyes from the cold air and wind without fogging up. Traveling through cold air tends to tear eyes up otherwise and making it extremely difficult to see where you're riding if they're not protected. Good eyewear, like all good cycling gear, is a good investment.
Also, don't forget the mouth in very cold weather. As Respiration is one source of body heat loss, if the weather becomes a lot colder than you thought it would and you didn't put on your balaclava at the house, just pull out your trusty bandana (the one that you fold up about an inch wide and use as a sweat-band in the summer) fold it this time to form a big triangle, and tie it to fit over your nose and mouth like you've seen the cowboys and robbers do in the Western movies. On a very cold ride, this can make a big difference in having a comfy ride or not. But again, fair warning - don't go into the bank like this.
The Hands
I recommend wearing cycling gloves whenever you ride your bike for a couple of reasons. Most cycling gloves are cushioned on the palm of the hand and aid in keeping proper circulation in you hands when in the various hand positions on your handlebars. Gloves also come in handy by saving getting road rash on your hands should you ever find yourself with your hands between your body and the road in the unlikely event of a fall. Now in the winter months, gloves with full fingers come in handy. In extreme conditions, cycling mittens are quite useful in keeping the fingers from feeling like they are going to break off from your hand.
The Feet
I've found that for me one of the hardest things to do in cycling in cold weather is putting on my shoes. There are usually so many reasons for me not to put on my shoes, especially on a cold morning, during the cold winter months. One big reason being my warm bed. So once I've decided to put on my shoes, I find that it is a lot easier to get out for that ride.
On a bike, as the feet are pedaling circles and churning through the cold air more than the rest of our body, they need to be well protected from the cold. Like the head, body heat is lost to a large degree through the feet. In cold weather riding, put on a heavier thermal cycling sock that wicks moisture and retains heat like socks made from synthetic fabrics. Cycling booties slipped over your shoe are great in cold weather. The booties are designed so that your pedal cleats still engage your pedal clips but insulate your foot and ankle as well. Sometimes, quite frankly, it's just not cold enough to wear booties. So what can you do? Wear toe covers. This accomplishes the same thing that a wind protector on your chest does. It keeps the cold air from penetrating your foot which accelerates the heat transfer from your body to the cold air. If you're on a ride and find you feet freezing, just stop off at a convenience store or grocery store and ask for a plastic bag to slip over your feet (inside your shoes). While you're at it, you might as well ask for a hot cup of coffee. Most places will have sympathy for a shivering cyclist who looks like a blue icicle. Besides the hot coffee will help heat up your core from the inside.
The Legs
Another rule of thumb is to keep the knees covered anytime the weather if below 50 degrees. This helps keep the knees warm and protected from the cold air thus helping keep them properly lubricated and functioning. This can be accomplished in a couple of ways. In semi-cold weather, short cycling tights can be worn over your cycling shorts. These short tights come down the leg just below the knee and serve the purpose of keeping the knees warm without having the body get too hot. Full cycling tights are then used for varying degrees of colder weather from light-weight tights to heavy water-proof tights and insulated cycling pants.
The Arms
Like cycling tights and pants, arm warmers can be used to keep the arms warm in semi-cold conditions. Arm warmers can be quite useful for days starting out cold and warming up as the sun comes out. As the weather warms up, the arm warmers can be rolled down or taken off and stored in your jersey pocket when not in use. Again, there are varying degrees of thickness and insulation on arm warmers depending on the severity of cold that you are addressing. On winter days that have no let-up on the cold weather, wear a long-sleeved jersey (either insolated or not depending on the cold) for your middle garment as described above.
Now that we have gone over six areas of the body that we can protect against the cold with clothing, don't forget some other basic cycling apparel to be worn in addition to cold weather gear: A proper helmet, good cycling shorts with chamois, and proper cycling shoes.
Now, adequately armed with what it takes to stay warm in the cold, you're ready to venture out in the chilled fresh air and extend your cycling experience into a year round experience. You'll love it and your fair weather cycling buddies will be envious.
Finally, just get out there and ride. Don't let a cold day make you a fair weather rider. However, when you do get out in the weather, be properly prepared.
..and enjoy it all.
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