Road bike training in the cold - tips for road bike training in sub-zero temperatures

TIPS FOR COLD TRAINING

Head
You need a windproof helmet capIn addition, you can pull a headband over your ears and/or a rain bonnet over the helmet as wind protection.

Face
In sub-zero temperatures and windy conditions, tubular scarves or masks can protect the face, although respiratory moisture can freeze to them. A protective fat-based cream protects the sensitive facial skin. It should be a water-in-oil emulsion, not a water-based oil-in-water emulsion. A balaclava that covers large parts of the face but leaves the mouth and nostrils open can also keep out the icy wind. Cold creams help with skin areas that cannot be covered by clothing.

Hands
Invest in good gloves, "lobster mittens" have proven their worth: apart from the thumb, there are always two fingers together in the glove. There are also models that fit heating pads or heatable models. Long gloves are also recommended for the transition period. We have listed the best models in our Glove test under the microscope.

Feet
Buy special winter shoes with a higher shaft. Our big test of winter shoes helps with orientation. Insoles with a metal layer and/or wool can help against the cold bridge at the pedal, possibly also heatable insoles. Overshoes help to absorb the wind. Do toe exercises on the way or walk on the spot. Rheumatism or horse balm and special sports warming creams can also keep your feet warm. For help with choosing socks, see our Detailed test of road bike socks for the winter.

Food
Prefer warming, "thermogenic" foods: they heat up the metabolism from the inside; they are often spicy, such as chilli and ginger.

Clothing
Always dress according to the onion principle, i.e. several layers. No layer should be made of cotton, but of functional clothing made of synthetic fibres and/or merino wool that dries quickly or is warm even when damp. The outermost layer should always be windproof or even waterproof, at least on the front. We have summarised what you should look out for when buying rain jackets in our Rain jacket test summarised. You can find a large selection of jackets for the winter in our Market overview with 18 road bike jackets for the winter.

Breathe
Breathe through your nose so that the air is slightly warmed and humidified. Do not breathe too
breathe too deeply, so train more in the basic range when it is very cold.

Warm up
Frozen limbs should be thawed slowly, for example with cold water.

Wheels

You can find suitable bad weather bikes with the appropriate equipment for the cold season - pannier rack, lights - in our Buying advice with seven winter wheels. Even winter-ready bikes need an inspection from time to time. We will show you, How to get your bike ready for winter.

INTERVIEW WITH EX-PROFESSIONAL CYCLIST MARIO KUMMER: "YOU CAN GET USED TO THE COLD."

Mr Kummer, as a young amateur cyclist you hardly had the opportunity to train in the south in winter ...
Yes, we rode outdoors for many winters. There was a winter track season - so we also trained through the winter. I used to ride in temperatures as low as minus 15 degrees - but I wouldn't do that today if I didn't have to. But there were occasional opportunities for training camps in the south.

And how did you cope with sub-zero temperatures? Clothing wasn't as functional as it is today.
You looked more like a Michelin man and sweated under the layers. But the onion principle still applies, only the clothes are much thinner thanks to functional fibres. Today, a short jersey and a thermal jacket over it are often enough for me. Or there are practical thermal vests that come with a tight-fitting hood, so there's less draught around the collar. Short cycling shorts underneath, long trousers without padding over them - that's it. Overshoes should be windproof but breathable. Good gloves are also important, I prefer to wear two-finger gloves. You really should invest in good clothing!

How do you arm yourself against the cold?

I often take a thermos flask of hot tea with me in a small rucksack. However, it should be a good thermos flask; I haven't yet found a thermally insulated bike flask that really keeps you warm. And if my feet got too cold during the ride, I often got off the bike, pushed it and walked alongside it. In winter, of course, MTB shoes are recommended for this, as they are easier to walk in than road bike cleats. You can also warm up in a pub in between. And when I get home at the end, I warm up again on the roller trainer for a quarter of an hour. Don't go straight into the hot tub! If the body generates the heat itself, it is much more tolerable and natural. Switching from cold shock to heat shock is more stressful for the body.

Do you only train on your road bike in winter?
No, I only find it reasonably pleasant up to minus five degrees. Below that, you should switch to other endurance sports or switch to a mountain bike or cross bike. And even then, basic training is the order of the day. Even then, you can hardly last longer than one to three hours. Nowadays, I also go ski touring or cross-country skiing in winter. Or I go inline skating or roller skiing. In principle, I'm definitely a big fan of doing sports outside in winter! Regular training in the fresh air can only be good. You can get used to the cold.