Road cycling in winter can be a very special pleasure: Nature sometimes conveys drastically different impressions than in summer, the challenges posed by cold or wet conditions are much more immediate and elemental. Sweating in the summer heat can also be challenging, but frosty temperatures and rain or sleet or even snow have a much greater impact on your constitution and motivation, and the risk of falling ill is undoubtedly greater.
Strengthen the immune system
In addition to the right equipmentIn addition to keeping your body as warm and dry as possible, a healthy and fit organism and, in particular, a strong immune system - to which you can contribute a great deal.
Pathogen defence
During the coronavirus pandemic, most people have been made aware of the right behaviour to avoid pathogens - and unfortunately, it is easy to see how the consistency of this behaviour is rapidly declining again as the risk of a pandemic subsides. All of these measures were and are always correct and important, especially for athletes. So here goes:
- Keep your distance
- Avoid crowds of people
- Wash your hands often and regularly
- Ensure high humidity in rooms
No diet when riding a road bike in winter
Many cyclists keep a close eye on their weight - and yet many are tempted by the pre-Christmas treats. Some people stare at the scales in frustration when they put on a little weight and want to get rid of the extra pounds as quickly as possible. However, this is not such a good idea in winter; if you start dieting straight after Christmas, you unnecessarily stress your body, which is busy defending itself against pathogens during the cold season and is supposed to supply your muscles and cardiovascular system with energy and keep your body warm during winter cycling. So: you can start melting away the little pads on your hips that look unflattering under your tight summer jersey as soon as the temperatures outside become milder again.
Avoid immune enemies
As a rule, we don't get sick because it's cold outside or stormy and snowing - but because our immune system is weakened and cannot fight off pathogens. Much more than the tip of a cold nose, our body's own defence system is attacked by factors such as stress, lack of sleep, environmental pollution and toxins such as alcohol or nicotine. If you avoid these disruptive factors, you passively strengthen your immune system, so to speak.
Train your defence
In times of ubiquitous disinfectant dispensers in shops and public places, it may sound a little strange, but excessive hygiene can also have the opposite effect, as immune cells can react more quickly the more pathogens they know.
Hardening
It may sound old-fashioned, but it has lost none of its relevance: you can also train your body to deal with the rigours of the weather when cycling in winter - by toughening up. Saunas, hot and cold showers and Kneipp treatments get the vascular system going and mimic the cold stimulus in a winter environment. The other extreme has been considered an effective method of strengthening the body for centuries and by many indigenous peoples: sweating detoxifies and cleanses.
Stimulating climate
A change of air has always been an essential part of spa holidays and is still relevant today. A few days away by the sea or in the mountains have a stimulating effect on the respiratory tract and support the immune system.
Control load
There is an old saying in training theory: "Cyclists are made in winter", but that doesn't mean training like a world champion on a road bike in winter. Sensible training in winter lays the foundation for being able to train increasingly longer and more intensively from spring onwards. This means: don't train too long and too intensively in winter.
Drink properly
Drinking enough is always important, but especially in winter, when we are often in rooms with dry heated air, fluid intake is even more important to keep the mucous membranes moisturised and strengthen the immune system. Two to three litres a day are recommended, especially in the form of herbal teas such as nettle, dandelion, goldenrod and birch. And don't forget the power classic for the immune system: ginger.
Fresh air
In winter, only very few cyclists manage to get out on their bike every day or at least several times a week. As a result, it is not uncommon to miss out on fresh air for days on end. However, this is important for a healthy body that is ready to defend itself. Therefore: go for a walk or simply be outside for at least half an hour every day.
