Winter cycling presents a unique set of challenges. Not only do you have to battle the cold, wet, and often windy conditions, but your body also burns more energy to stay warm, making proper nutrition and hydration more important than ever. When you’re cycling in the winter, fueling correctly can be the difference between an enjoyable ride and a miserable one. If you run out of energy (or “bonk”), you’ll get cold quickly, putting yourself at risk of illness or injury. To help you avoid that, we’ll explore how to fuel your winter rides effectively with some key tips and strategies.
Why Winter Fueling Is More Critical
In colder months, your body works harder to maintain its core temperature, which increases your calorie burn. This means that during winter rides, you’re likely to burn more calories than you would on similar rides during the summer. Additionally, wearing heavier clothing and riding in wet, windy conditions can further increase the energy demands on your body.
Personally, I’ve always found that I need to consume more calories during winter rides than in the summer. The reason for this isn’t just the weather – it’s also because I tend to burn a higher percentage of carbohydrates when I’m less fit in the winter months. Understanding how your body responds to cold-weather cycling is crucial for developing an effective fueling strategy.
How to Fuel Your Winter Rides
1. Carbohydrate Intake Guidelines
The general rule of thumb is to consume 1 gram of carbohydrate per kilogram of body weight for each hour of riding. So, if you weigh 70 kg like I do, that translates to about 70 grams of carbohydrates per hour. This is roughly equivalent to two standard-sized energy gels or one energy bar combined with an energy drink. However, keep in mind that this is just a guideline. Your specific needs will depend on factors such as the intensity of your ride, your fitness level, and how your body processes carbohydrates.
For longer rides, you can opt for natural foods like homemade energy bars, bananas, or dried fruits. Many cyclists prefer natural foods because they are often healthier and easier on the stomach compared to processed energy bars and gels. Just make sure they are easy to consume on the go, especially if you’re wearing thick winter gloves.
2. Start Fueling Early
One of the most important tips for winter cycling is to start fueling early in the ride. Don’t wait until you’re hungry to eat, because by then, it’s often too late to avoid the energy slump. It’s easy to get caught up in conversation on a group ride and forget to eat until you’re two hours in and dangerously low on glycogen. To prevent this, try to eat small amounts every 20-30 minutes throughout the ride.
Additionally, preparation is key, especially in cold weather. You’ll likely be wearing thicker gloves, making it harder to access your food. To save time and frustration, organize your food in your pockets before the ride. Pre-cut the tops of energy bars or remove energy gels from bulky packaging so that they’re easy to access when you need them. This helps prevent unnecessary stops and keeps your momentum going.
3. Stay Hydrated – Even When It’s Cold
It’s easy to forget about hydration during the winter months. Since you’re not sweating as much and the cold air suppresses your thirst, you may not feel the need to drink as often. However, staying hydrated is just as important in the winter as it is in the summer. You’re still sweating, and cold weather increases the amount of water you lose through respiration.
To stay hydrated, aim to drink small amounts every 15-20 minutes, even if you don’t feel particularly thirsty. Use a hydration schedule if necessary, setting a reminder to sip water at regular intervals. One common issue in cold weather is that water bottles can freeze, especially if the temperature is below freezing. To combat this, consider using insulated or thermal bottles. You can also fill your bottle with a mix of boiling water and cold tap water to help prevent freezing during your ride.
4. Plan for Safe Eating and Drinking
Winter weather brings more than just cold temperatures—it also creates hazardous riding conditions. Wet, greasy roads and high winds can make it dangerous to take your hands off the handlebars, which means fewer opportunities to safely eat and drink while riding. It’s essential to plan ahead and look for safe stretches of road where you can quickly refuel without risking a fall.
If you’re a newer cyclist and feel uncomfortable taking your hands off the bars while moving, don’t hesitate to stop for a quick snack break. It only takes a minute to pull over, have a bite, and get back on your bike. Prioritizing safety is always the right choice, especially in the winter when the consequences of a crash can be more severe.
5. Adapt Your Fueling for Different Ride Durations
For shorter winter rides (under 90 minutes), you may not need to consume as many carbohydrates during the ride itself. Instead, focus on having a carb-rich meal beforehand, and bring a small snack just in case. However, for longer rides, like my typical 4-hour training rides, you’ll need to bring enough food to maintain your energy levels throughout. I usually take three energy bars and a couple of gels, which works well for me, but you may need to adjust based on your own body’s needs.
The Importance of Post-Ride Recovery
While fueling during your ride is critical, don’t forget about post-ride recovery. After a winter ride, your body will be depleted, not just in terms of energy but also in muscle glycogen, electrolytes, and hydration. To recover effectively, aim to consume a mix of carbohydrates and protein within 30 minutes of finishing your ride.
A recovery shake, chocolate milk, or a meal with protein and carbohydrates, like a chicken sandwich or scrambled eggs on toast, can help replenish glycogen stores and repair muscles. Winter rides can be especially draining, so don’t skip your recovery routine.
Other Fueling Considerations for Winter Cycling
1. Tailor Your Fuel to Your Intensity Level
Not every winter ride requires the same fueling strategy. If you’re doing a steady endurance ride, you may need fewer carbohydrates than if you’re pushing yourself in a high-intensity interval session. Adjust your food intake accordingly, based on how hard you’re working. For high-intensity rides, opt for easily digestible carbs like energy gels or sports drinks that provide quick energy.
2. Dealing with Cold-Weather Digestive Issues
Cold weather can sometimes cause digestive issues, especially if you’re eating dense foods like energy bars. To prevent discomfort, stick with easily digestible foods that your body can process quickly. Some cyclists find that liquid nutrition, such as carb-based sports drinks, works better for them in the winter.
3. Carry Extra Food
In the winter, it’s always a good idea to carry extra food, just in case. Cold weather can increase your calorie burn, and an unexpected delay like a mechanical issue or weather change could extend your ride time. Having an extra energy bar or two in your pocket will give you peace of mind.
Conclusion: Fuel Right to Enjoy Winter Cycling
Winter cycling can be a fantastic experience, but it requires careful attention to nutrition and hydration. Proper fueling ensures that you maintain energy levels, stay warm, and avoid the risk of bonking. By consuming the right amount of carbohydrates, staying hydrated, and preparing your food and drinks in advance, you’ll set yourself up for success on even the coldest and longest winter rides.
Remember, the key to winter cycling nutrition is to listen to your body. Everyone’s needs are different, and what works for one rider may not work for another. Experiment with different foods, drinks, and timing strategies to find what keeps you energized and safe throughout your winter rides.
Happy winter cycling, and stay fueled!