TOP WINTER TIPS FOR CYCLISTS
- With intense and long winter rides, cycling on an empty stomach may not bring the desired results. So eating before a ride is very important. Try to eat 2-3 hours before your ride so that your body can absorb the food.
- Keep your hands, head, torso and feet warm. Use a balaclava under your helmet as it will help to keep you warm. Wear thermal socks to keep your feet warm and mittens to protect your hands. Also, use leg warmers to protect your knees.
- The winter season does not necessarily mean an increased calorie intake so keep a check on your training nutrition.
- Consumption of carbs helps to build your body’s immune functions and fight against infections which are necessary during the winter season.
- Have a hot drink to warm up before the ride. This will help you to start your ride feeling warm and comfortable.
- Riding in a group is safer, enjoyable and convenient. People can also take turns shielding the group from the biting chilly wind.
- Pay attention to your bike during the wintertime regularly. Make sure you clean the bike, gears, chain, wheel rims and brakes.
- Focus on eating a balanced combination of proteins and carbs post a ride. Meals consumed post-ride are the best way to recover. Distribute your protein intake throughout the day as your body can process only 25 grams of protein at a time. Protein is used to maintain and develop muscle mass. It helps with post-ride recovery and whey protein supplements work best when it comes to providing quick recovery.
- It is important to hydrate even during the wintertime as you’re still sweating. Try to insulate your liquids to keep them warm as they in turn will help to keep you warm and comfortable.
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