The risks of extreme cold
Before giving you our valuable tips for facing this season that puts off many cyclists, let's take stock of the various risks you run if you go out unprepared.
Falls
Perhaps you have already experienced it, but winter is THE season for falls. Whether it's slipping on a patch of black ice, taking a turn a bit too sharply and your wheel skidding on snow, or simply aquaplaning on waterlogged asphalt, the risks of cycling are numerous and the consequences sometimes unfortunate.
Cycling falls account for a quarter of accidents during this season. To reduce this risk, the most important thing is to reduce your speed and increase your braking distance. Also pay particular attention to turns, take curves gently and do not brake if you don't want to end up in a ditch.
Cardiovascular problems
With the cold, blood vessels constrict and blood flow decreases. This results in a reduced oxygen supply to organs or muscles. To regulate this oxygen supply, the heart is more stressed. Therefore, it is important to be careful if you already suffer from cardiovascular problems.
Muscle injuries
Another ailment caused by cold weather is muscle injuries. As described earlier, cold implies a decrease in blood supply to the muscles, which has the consequence of increasing the risk of tears. Furthermore, sudden exposure to cold induces a risk of tendon inflammation.
Respiratory infections
In winter, a risk that we might think about a little less is that of pulmonary inflammation. Indeed, faced with the shock of receiving cold air, your bronchi could become inflamed, which increases the risk of infection.
To have healthy lungs, only inhale through your nose during exercise. Nasal inhalation preheats the inhaled air, so the shock will be less significant for your lungs.
Frostbite
Appearing between 0°C and -10°C, frostbite is not very serious but can be extremely painful. To avoid it, protect your extremities well!
Preparing
The risks exist, but that doesn't mean we should stop living. In order to best enjoy your bike rides, appropriate preparation is therefore essential.
Equipment
Being well-equipped is the minimum to withstand the conditions you will face. Here are some pieces of equipment you can add to those you already wear:
- Upper body Again, you will need to apply the 3-layer rule, this time with a first anti-perspirant layer such as a merino jersey, a middle layer protecting you from the cold, a fleece for example, and the 3rd layer that will protect you from bad weather.
- Legs In winter, it is very important to protect your legs from both cold and bad weather. For this, equip yourself with your best poncho, overtrousers, or leg warmers.
- Extremities To combat frostbite and heat loss, cover your extremities. This means good socks, breathable when it rains. A pair of gloves for your hands, or muffs attached to your handlebars, very useful if you regularly take off your gloves. Don't forget a balaclava, a hat, or a headband to protect your head and ears. A good piece of equipment to avoid heat loss is a neck warmer.
The equipment doesn't stop at your outfit but continues to your bike. A point of vigilance is lighting. Indeed, during winter, the day sets earlier and it is highly likely that your journeys will take place in the dark. In these conditions, it is necessary and also mandatory that you remain visible.
Furthermore, you can make some changes to your ride to cycle more safely. For example, you can replace your usual tires with snow tires or you can increase the section of your tires, which will give you a larger contact patch with the road and therefore better grip.
🚨Another tip to increase the contact surface between your tires and the road is to slightly decrease their pressure.
Nutrition
Another phase not to neglect in preparing for winter is to eat well. With the cold, you will consume more energy, so you will need to eat more to replenish your reserves. At this time of year, it is advisable to eat more starches with a low glycemic index, which will allow you to have a good energy store when you need it. Also, consume enough protein to improve your performance and muscle recovery, and eat enough fruits rich in vitamin C such as citrus fruits or kiwis.
Warm-up
If you are a cycle tourist or a road cycling enthusiast, starting your circuit directly in the cold could be fatal and you risk injuring yourself. Thus, warming up is essential. For those who will cover long distances with temperatures close to zero, starting with a home trainer session can be very useful and recommended. Otherwise, do not hesitate to start the effort progressively so as not to brutalize your body.
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