Cold Weather Riding Tips Clinic Notes

Today I am going to share the notes I wrote for my Cold Weather Riding Clinic that I put on last week at the Cedar Valley Bicycle Collective. This is in conjunction with the post last week on Cold Weather Riding Tips.

Keep in mind that I wrote this with recreational cyclists in mind. If you want to share this with someone you know, please do. That said, I am posting it here, in its entirety, to share information and a resource. If it doesn't apply to you, then that's fine. It isn't for you then. However; there may be a trick or two, or even some knowledge linked that you did not know about. I know I learned a thing or two.

With that said, here following is the paper I wrote for the clinic. I hope that you enjoy checking it out. 

COLD WEATHER RIDING CLINIC

Welcome! This clinic is offered in the hope that it will help you to discover how you can extend your cycling season into the colder months. I'll cover a LOT of ideas here, but I know I won't have time to cover EVERYTHING. You can always ask questions later and get answers by emailing me at g.ted.productions@gmail.com or by visiting me down at the Cedar Valley Bicycle Collective.

What do I mean by "cold"?  Well, that is going to be different for every person. You may get cold when the thermometer dips below 60°F. You may stay warm and not get cold until it is well below freezing. We are all different in that way. The good thing is that there are simple steps you can employ, and principals you can learn, that will help you no matter what your definition of "cold" is. But first, we need to understand what makes us "cold" during outdoor physical activities.  

 What Is It That Makes Us Cold?:  As a rider, it is important to understand that being cold on a bicycle ride is more than just dealing with the ambient air temperature. Factors such as wind, obviously, and even the speed at which you ride, can affect your comfort levels. But the number one killer of rides in colder weather? Sweat! That's a result of your body working, burning up energy, and also how the body stays cool. Learning how to not only manage the ambient air temperature, wind, and heat that produces sweat are the keys to successful, and enjoyable, riding.

It also bears mentioning that physical condition and health issues have a huge affect on your ability to stay warm and comfortable on rides. Some people are especially challenged in this way by a general overall condition known as "Cold Intolerance" which can be caused by several health and mental issues. (https://www.healthline.com/health/cold-intolerance#outlook) A very common syndrome related to cold intolerance is Renaud's Syndrome. (https://www.mayoclinic.org/diseases-conditions/raynauds-disease/symptoms-causes/syc-20363571) Understanding these issues that may affect you, and consulting with your health care professionals may help in these situations.

Going forward, this clinic will assume that you are a reasonably healthy individual without any debilitating health issues. See your doctor before attempting any intense physical activities and be sure to communicate any issues to your doctor before attempting any of the following suggestions if you are unsure about the state of your physical health.

 How To Manage Heat: It is very easy to fall into the trap of putting on all the warmest things you have and then try to go outdoors for any physical activity. Yes, you will be comfortably warm to start out and you may get a feeling of confidence from that, but trust me- this is a recipe for disastrous results later on! Why? Because you are dressed for sedentary activity- sitting, standing, or casual walking- not intense physical activities like cycling, XC skiing, running/jogging, hiking/snow shoeing, or similarly intense activities where heat is produced by the body.

In the realm of cold weather exercise, and specifically when riding a bicycle, it will be best to start out feeling chilly, or even slightly too cold, than to feel as though you are all warm and toasty from the start. Once your body reaches the point where the work you are doing starts to result in heat production, you will start to feel more comfortable, and eventually, warm. Start out feeling all warm and comfy leads to overheating issues and that leads to feeling like you are freezing in the end. Why is that?

Sweat: It is your number one enemy (outside of pre-existing physical and mental issues) that can cause your ride to be miserable. Once you overheat, your perspiration soaks your garments, and when those garments get cold, that creates a conduit for heat to escape at a pace that your body cannot keep up, and this is compounded by the cooling effects of evaporation. This combination can quickly lead to a hypothermic status and eventually - if it is not corrected, or if you do not find shelter- this can lead to frostbite, illness, and death.

Being successful in cold weather then is all about heat management. Managing heat can be done by your initial clothing choices, (Don't over-dress!), by the clothing's design, (vents, material choices, coverage), by using accessory items specific to cycling, and by altering the level of your physical exertion during a ride.

    What Are Vapor Barriers? Probably the least known and least understood defense against getting cold is by managing your sweat by using what is known as "vapor barriers". Essentially a vapor barrier is an impermeable layer used to keep your perspiration from soaking into your insulating layers of clothing and accessories. It is a "first line " of defense against getting cold. Generally speaking, a vapor barrier is most often used on the feet and the hands- The extremities that seem to be most affected by cold, and that most affect our perceived comfort levels when outdoors in cold weather.

What is a type of vapor barrier for the feet or hands? How do those work? Here is a great overview for VBL (vapor barrier layer) footwear geared at the hiking community, but the principles are the same. (https://www.outdoors.org/resources/amc-outdoors/gear/want-warmer-feet-on-your-winter-adventures-try-vapor-barrier-liner-socks/) Need something for the hands in terms of a VBL? see these: (https://www.warmlite.com/product/vapor-barrier-gloves/ ) Want an even deeper dive on VBL? See this link: (https://camotrek.com/blogs/news/vapor-barrier-liners/ )

Basically , you want a thin, insulating layer, then a VBL over that. Over this you want to have your insulation layer(s) which are the layers that will keep your feet or hands warm.

Typically a good VBL should only be used for cycling activities on your feet, and possibly your hands. You'll want the ability to vent off excess heat from your head, torso, and arms while riding, so using a VBL on those parts of your body typically is not advisable for cycling. Additionally, since your lower half of your body is doing most of the work during cycling, (excluding the feet), you'll want to use less layers on the hips and legs.

    Cheap Cold Weather Cycling Hacks The VBL idea leads me to one of my favorite "cheap cold weather cycling hack" ideas- That being the lowly plastic shopping bag! Yes, these seemingly insidious, ubiquitous bags of utilitarian purpose that are a bane to our planet have a great secondary purpose as a VBL layer for your feet! I use two bags and I generally cut off the upper half- the bit with the loop handles- and I use the bottom portion. I simply stick my stocking covered foot in there, wrap the thin plastic around so it covers my entire foot, and then slide that into my shoes. This can help keep my feet warm and toasty much longer than I would normally be able to handle things in cool weather, and I don't need to really do anything else special! (Note- This can work on hands as well, but not as efficiently if you require dexterity to operate shifters/brakes, so experimentation there may be necessary)

If you don't have any good windproof clothing, you can do a couple of things there. I have used the old European roadie trick of stuffing newspaper flat against my torso under a jersey or jacket. This keeps the wind off your chest/abdomen, but allows your back to breathe. Since the accessibility to newspaper these days is severely limited, a layer of- you guessed it- plastic shopping bags can do the same trick. You can pretty much use those anywhere you want to block the wind, by the way. You could even cut holes into a garbage bag in a pinch and wear that as a cheap VBL hack for your torso. (Although I'd advise against that for cycling) That same plastic shopping bag can also make your helmet waterproof and windproof, by the way, and limiting heat loss through your helmet is a great way to stay warmer. Just don't over-do it on the head. In my case, I like a little air-flow there on the ol' noggin, but again, we are all different in that way. Experimentation is key here.

Remember all those synthetic "Buff" face masks we had over the past two years? Those are fantastic ear and head coverings, but try one down around your neck. You may be surprised by how much heat you retain via using a "buff" as a neck covering. This also can be pulled up to cover the lower half of your face if you get cold there. Try layering two for really cold weather.

    The Number One Material For Winter/Cold Weather Riding Probably the best insulating material ever for cold weather activities is wool. Specifically Merino wool. Why? Well, wool is a fantastic material, renewable, and environmentally friendly. But for our specific purposes of cycling, wool has this fantastic quality of retaining warmth without a lot of bulk, AND it retains its insulating characteristics even when soaked with perspiration. Merino wool is the specific type of wool that is "itch-less", so it is super-comfortable to wear against the skin. I highly recommend Merino wool socks, glove liners, tights/underwear, base layer shirts and head wear as first defenses in your insulation layer strategies.

Another alternative to wool, for sock wear at least, that I have found to be really warm is Alpaca socks. https://www.pakaapparel.com/collections/socks They are claimed to be warmer than wool, itch free, odorless, and wear longer. I have a pair, and they are perhaps my most comfortable, warmest socks that i own.

Consider any number of options for Merino wool in t shirts, base layers, long underwear, and glove liners. You won't be sorry that you did, and the stuff lasts for years with proper care.

AVOID COTTON GARMENTS AND OUTERWEAR AT ALL COSTS! Cotton may seem like a good, cheap way to go, but when it gets wet with perspiration, your day will end with a freezing feeling. Not good.

    Alternatives To Cycling-Specific Gear:  It is easy to get caught up in the idea that "If you are riding a bicycle, you need cycling clothing", which is an idea that needs to die a quick death. It is a totally false notion and you can save a lot of time and money by seeking out alternatives.

Many people do several various activities outside that are not cycling. I often like to go to the local hunting gear purveyors for ideas and to actually try on things like gloves, etc, Sometimes there are better deals to be had as well. Consider ice fishing gear, snowmobile outfits, running gear, and skiing gear as alternatives to your cycling specific outfitters.

I have even heard of good success in finding older woolen gear from second hand stores like Goodwill, so be opportunistic and observant. You do not have to buy your cycling outerwear from a cycling retailer!

 How To Look After Your Bicycle In Cold Weather: Your body isn't the only thing you'll need to consider here if you plan on doing colder weather cycling. You should also be thinking about your bicycle. One of the easiest, and most effective things you can do to look after your bicycle is to adjust to a proper air pressure and to maintain that pressure in colder weather. The first thing you need to understand is what effects colder air has on tire pressure.

For instance, let's say that you set your tires up during the warmer times for 60psi. When you go to ride at 32°, that pressure you set while inside the warmer confines of your garage or home will end up reading mush lower when you've been outdoors for 15 minutes or more. This is because colder temperatures make air denser and that can reduce pressure within a enclosed volume that is sealed off from the atmosphere. That could drastically affect your performance, in a good - or bad - way, and in certain instances, it could lead to flat tires, which is not an ideal thing, but even more so when it is cold! I would suggest that you set your bike out in the cold air for ten minutes at the least, then set you air pressures.

You may also find shifting is harder to activate (if you are on a mechanical system) and that wheels, crank sets, and steering seem "stiffer". This is because at certain points as the temperatures decline, the grease and lubricants used in your icicles various systems can become temperature affected and thicken, resisting movement more than usual. This is natural and is just something to be aware of.

Otherwise the only other thing that can be a bother is rain or snow, especially slush, which can sit on a bicycles various components and cause oxidation, (rust), and worse. I recommend cleaning off your bicycle and spraying your chain with a coating of WD-40. This is a water displacement formula which helps wash away water, contaminants, grease, and grime, leaving a thin protective film over the bike. This will help keep your bike looking all shiny and new later when things warm up. You could also wax and polish your frame, using any quality car wax, but that is a tedious job.

 

    What Hardwear To Use For Your Riding: There are a couple of things to consider when going out in colder weather that may make your cycling more enjoyable. One of these is a strange grip covering called a "pogie". Pogies were developed originally for cold water paddlers, but these quickly became adapted to cycling by Alaskan cyclists and now are available all over. I like the4-season "Pogie Lites" which are sold and made in Iowa via Bike Iowa: https://bikeiowa.store/products/pogielites?variant=8136388804709

Unlike traditional pogies which have a stiffer construction and hold their shape, Pogie Lites are basically fabric windbreakers for you hands that make a huge difference in your comfort levels. They are easy to install or remove on your bicycle and are proven performers, being used by several ultra-distance gravel athletes and bike-packers world-wide.

Of course, a traditional pogie is the warmest, easiest to use option, but they are also very bulky, cumbersome to install, and far more expensive. But they may be right for you. Read up on several pogie designs and why they are good or bad at the following link:https://bikepacking.com/gear/pogies/

Fenders are a must-have for cold weather riding as anything wet is to be avoided like the plague if you want to stay warm. Also,your bicycle will thank you in the end as fenders often keep grit and grime off the bike which makes the bike last longer and retain that shiny, good looking appearance. Fenders are specific to wheel size and bicycle type, so consult with your local bike shop to find the best options for your bike.

Frame bags are another great idea as you can keep clothing in them which can be used to swap out for wetted out layers, or as a way to store extra layers, or to put extra layers away if you get too warm. A "half frame" bag is usually a great way to get the most out of this idea. A seat bag big enough to do the job is also another way to go. I like Banjo Brothers for the highest value options in this category: https://banjobrothers.com/

Another thing for the most ambitious commuters and recreational cyclists is a set of studded tires. These bicycle tires with carbide studs can take you all the way through winter's worst and back to spring with secure, safe grip and traction. These can be a quite expensive option for cyclists with prices in the $250.00-$500.00 pr/pair range. The ultimate cold weather bike, by the way, is probably the fat bike, which can handle about anything you throw at it in terms of tackling the cold and winter weather.

Q&A Time:

Thank You! Keep in mind that there are a LOT more things and a LOT more concepts regarding cold weather riding that I cannot possibly hope to cover in a single, hour long clinic. However; there is a wealth of cold weather cycling information available on the internet, and again, if you feel like you want to question me further regarding this subject, feel free to connect with me at g.ted.productions@gmail.com or by visiting the Cedar Valley Bicycle Collective. Thank you!