Running and cycling in the winter is definitely a challenge. But winter is a great time to train between the autumn and spring races. A way to focus staying consistent, getting stronger, focus on weaknesses, and build mental endurance.
First and foremost, you want to stay safe running or cycling in cold and dark conditions. If you’re heading out in icy or snowy conditions, let someone know where you’re going and when you’ll be back, particularly if you’re planning a run or ride somewhere more remote.
- Wear reflective clothing and light colors and layer up! Try a moisture-wicking base layer, an insulating mid-layer and windproof or waterproof outer layer. Having a zip on the outer layer can help manage warmth. Staying warm and dry is extremely important on your runs and rides.
- Take a running headlamp or other lighting on your bike on dark runs and rides.
- In the dark, choose routes with streetlights where you can be seen and also where you can confidently see the ground conditions under your feet/wheels to avoid hazards.
- During the day, choose routes where you know the conditions are good for running or cycling. This is especially important for running or cycling on our Kentucky trails.
- Watch out for leaves: leaves can be slippery and/or they can be covering holes or uneven ground.
- Avoid running or cycling alone in extreme conditions and find an alternative, like running on a treadmill or using a cycling trainer for your indoor rides.
- Running in snow? Slow down, shorten your stride and increase your cadence, and wear shoes with the best grip. Don’t try to do any fast running on snow.
- Cycling in snow? Beware of ice or packed snow, which will increase the tendency for your tires to lose grip and slide out from under you. Use your brakes gently and focus more on your rear than your front wheel, because it’s easier to correct a rear-wheel slide. Preparing your bike with proper seat height adjustment to lower your center mass and tires for icy conditions will help you stay safe and allow you to make the most of cycling in the winter. Fat bikes are another great choice for riding in snowy, icy conditions.
- Check wind chill and not just temperature. The wind chill is more a factor in how it’ll feel on your run or ride.
- Got a workout planned? If it’s very windy or the ground conditions are slippery with ice or snow, then consider a treadmill or bike trainer or simply swapping your training days around. Running or cycling with compromised form because of the weather conditions can negatively impact the quality of the session.
At Danville Bike and Footwear, we carry a wide variety of winter running and cycling gear such as front and rear bike lights and running headlamps. Come in and talk to Christian about how to prep your bike for your planned routes to make the most of those winter rides. Danville Bike and Footwear can help you explore the all the possibilities for winter running and cycling!
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