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Winter exercise helps in the management of your health, weight gain and those winter blues, Also the trails are less crowded and no bugs to worry about
Riding in winter requires some preparation, keeping warm, dry, well hydrated and fueled.
Winter Exercise Warm Up
It's always a good idea to have a good warm up session before doing any kind of physical activity especially during the cooler months of the year. During these colder months your muscles are cold, less elastic and prone to injury.
1. First up eat a small low fat high carbohydrate snack around about an hour (or less) before your bike ride and always pre-hydrate by drinking a little fluid such as water of sports drinks.
2. Cycle a few laps around the block or up and down a level stretch of the trail. No need for a short, high intensity workout start off pedaling slowly and work up to a moderate pace. The increased blood flow will bring the necessary warmth to your muscles and help prevent muscle injury.
Note: For those with cardiovascular disease, pulmonary or heart problems exercising in extreme heat or cold can be dangerous Always make sure that you Consult with your physician first. While exercise is important, it's always best to know your physical limits. . Start slowly and gradually work up to your objectives. As the saying goes need to learn how to crawl before you can walk
Besides wearing the right cycling clothing for the colder weather, keeping warm on the trails also depends on your hydration and nutrition levels. With sports nutrition there is no "one size fits all" formula. The key is to achieve a well balance of fluid, food and energy that is right for you. This depend on the type of sport that you are participating in , the duration and intensity of exercise, your level of training and fitness, ther environment and other factors.
Winter Cycling Hydration Tips:
Dehydration not only happens in the summer months but also in the winter months too. Factors that contribute to dehydration during outdoor winter sports are thing such as cold dry air, wind chill, inadequate fluid intake, sweating and even shivering. When out riding always carry with you with carbohydrate rich snacks and plenty of fluids.
*When out riding you want easy access to fluids. A hydration pack has a drinking tube that allows hands-free hydration, helps to prevent fluids from freezing as well as provide easy access while you bike.
* Drink often don't wait till you are thirsty as the cold weather suppresses your thirst. It's always a good idea to drink before you even begin your ride, during as well as after your ride . Electrolyte-richdrinks "Sports Drinks" are necessary to replace lost electrolytes (salt and potassium). But remember to drink in moderation drinking too much can lead to electrolyte dilution.
* Drink in small frequent sup as gulping a large amount of cold fluid at once will chill you to the bone, or in the worse case hypothermia
* Avoid fluids that have diuretic effects such as caffeine tea, coffee, or soft drink
* Avoid alcoholic beverages. Not only does Alcohol increase the chance of hypothermia, it can cloud your judgment, impair your sense of direction and decision making ability in a cold weather emergency.
Winter Sports Nutrition Tips:
If you think that the cooler weather makes you burn less calories , then your are wrong. You will be quite surprised at the number of calories you burn up in the colder climate The normal tast of breathing burns quite a few calories as you use energy to warm and humidify the cold, dry air that you breathe in. Always carry carb rich snacks and extra food with you. Besides providing your body with the fuel necessary to pedal your bike, eating helps keep your core body temperature warm by the increased metabolism and energy released when you digest food. It also helps to prevent fatigue
Timing Is Everything:
Besides what you eat, the timing of when you eat is also important .
* An hour or less before you plan to go, drink fluid and eat a small low fat, high carbohydrate snack.
* Large meals are best consumed at least 3 hours before your ride.
* Eat small amounts of carbohydrate pack snacks at regular intervals during your ride for fuel to maintain energy levels and help keep you warm, especially on longer bike rides. (Don't forget to replace lost electrolytes also). A good trail mix contains raisins, peanuts and dried fruit
* Post-ride low-fat meals consisting of a combination of fluid, lean protein and carbohydrates within 2 hours of your bike ride is important for recovery and to replenish depleted muscle glycogen and to replace lost fluid and carbohydrates.
Riding in winter requires some preparation, keeping warm, dry, well hydrated and fueled.
Winter Exercise Warm Up
It's always a good idea to have a good warm up session before doing any kind of physical activity especially during the cooler months of the year. During these colder months your muscles are cold, less elastic and prone to injury.
1. First up eat a small low fat high carbohydrate snack around about an hour (or less) before your bike ride and always pre-hydrate by drinking a little fluid such as water of sports drinks.
2. Cycle a few laps around the block or up and down a level stretch of the trail. No need for a short, high intensity workout start off pedaling slowly and work up to a moderate pace. The increased blood flow will bring the necessary warmth to your muscles and help prevent muscle injury.
Note: For those with cardiovascular disease, pulmonary or heart problems exercising in extreme heat or cold can be dangerous Always make sure that you Consult with your physician first. While exercise is important, it's always best to know your physical limits. . Start slowly and gradually work up to your objectives. As the saying goes need to learn how to crawl before you can walk
Besides wearing the right cycling clothing for the colder weather, keeping warm on the trails also depends on your hydration and nutrition levels. With sports nutrition there is no "one size fits all" formula. The key is to achieve a well balance of fluid, food and energy that is right for you. This depend on the type of sport that you are participating in , the duration and intensity of exercise, your level of training and fitness, ther environment and other factors.
Winter Cycling Hydration Tips:
Dehydration not only happens in the summer months but also in the winter months too. Factors that contribute to dehydration during outdoor winter sports are thing such as cold dry air, wind chill, inadequate fluid intake, sweating and even shivering. When out riding always carry with you with carbohydrate rich snacks and plenty of fluids.
*When out riding you want easy access to fluids. A hydration pack has a drinking tube that allows hands-free hydration, helps to prevent fluids from freezing as well as provide easy access while you bike.
* Drink often don't wait till you are thirsty as the cold weather suppresses your thirst. It's always a good idea to drink before you even begin your ride, during as well as after your ride . Electrolyte-richdrinks "Sports Drinks" are necessary to replace lost electrolytes (salt and potassium). But remember to drink in moderation drinking too much can lead to electrolyte dilution.
* Drink in small frequent sup as gulping a large amount of cold fluid at once will chill you to the bone, or in the worse case hypothermia
* Avoid fluids that have diuretic effects such as caffeine tea, coffee, or soft drink
* Avoid alcoholic beverages. Not only does Alcohol increase the chance of hypothermia, it can cloud your judgment, impair your sense of direction and decision making ability in a cold weather emergency.
Winter Sports Nutrition Tips:
If you think that the cooler weather makes you burn less calories , then your are wrong. You will be quite surprised at the number of calories you burn up in the colder climate The normal tast of breathing burns quite a few calories as you use energy to warm and humidify the cold, dry air that you breathe in. Always carry carb rich snacks and extra food with you. Besides providing your body with the fuel necessary to pedal your bike, eating helps keep your core body temperature warm by the increased metabolism and energy released when you digest food. It also helps to prevent fatigue
Timing Is Everything:
Besides what you eat, the timing of when you eat is also important .
* An hour or less before you plan to go, drink fluid and eat a small low fat, high carbohydrate snack.
* Large meals are best consumed at least 3 hours before your ride.
* Eat small amounts of carbohydrate pack snacks at regular intervals during your ride for fuel to maintain energy levels and help keep you warm, especially on longer bike rides. (Don't forget to replace lost electrolytes also). A good trail mix contains raisins, peanuts and dried fruit
* Post-ride low-fat meals consisting of a combination of fluid, lean protein and carbohydrates within 2 hours of your bike ride is important for recovery and to replenish depleted muscle glycogen and to replace lost fluid and carbohydrates.