Winter brings two challenges - colder temperatures and shorter days. Both can drive an athlete to workout inside on a bike trainer and a treadmill, but I do not think that this needs to be the case all of the time.

Sure, if there’s a blizzard outside; the sidewalks and roads are icy; and visibility is 0%; ride your trainer inside or go for a swim instead.

If the conditions are not too bad, exercising in cold weather can be a positive experience. At the very least, the bike trail will not be crowded and your scenery will change. Plus, I like to think that it toughens me up mentally for the racing season.

Here are some suggestions to beat the cold for both cycling and running:

Layer clothing: Use synthetic or other fabrics that will stay warm even when you sweat; remove layers as needed

Wear booties when cycling: Neoprene covers work better than toe covers and insulated socks.

Head cover: Find a lightweight cap or a hooded jersey that you can wear under your bike helmet. Even if the air feels relatively warm at rest, it will feel very cold at 20mph.

Gloves: Wear gloves appropriate to the conditions. I use a real lightweight pair of gloves for running that I can stuff if a pocket if it gets too warm. I have several thicknesses of biking gloves for biking - make sure to find a pair that will block the wind.

Face protection: If it’s really, really consider, consider some type of covering that you can pull up over your nose and mouth.

Be wary of black ice: When temperatures are around freezing, any dark patch can be treacherous. Be wary, especially when riding or running in groups when you may not be able to see too far ahead.

Dry clothes post workout: Your body will cool down rapidly after a workout. Wet clothes will have you shivering.

The best advice - just apply common sense! Worst case scenario is that you take a weekend off from biking and running and go skiing instead - not a bad idea at all!

Cheers,

David

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David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2006 David B. Glover