Don’t avoid it, beat it

During the winter months, it can be difficult to stay motivated to keep riding. However, new research suggests that training in cold weather strengthens your heart, lungs, and other organs while burning more body fat. Even better, it’s a mood booster! Keep rolling and reap the benefits.

Before:
Don't skip breakfast! Eat a healthy, balanced meal that contains carbs and protein.
   
During:
Drink electrolytes if you’re doing a relatively relaxed ride. As soon as it’s a harder-than-usual effort, make sure you drink carbohydrates and eat bars, gels, and food (like potatoes, nuts, etc) as you need to fuel your effort.

After:
A good recovery shake is never a bad idea but remember never to replace food with a shake. Have your recovery shake, but also eat a healthy, balanced meal containing lean protein, whole-grain carbs, and fiber for the best recovery.

You can calculate how much you should be eating on your rides. +- 1 gram of carbohydrates per kg of body weight per hour should be your goal intake to sustain your energy levels if you’re riding at a moderate pace. Even better, research shows that consuming carbohydrates during rides aids immune function and strength – which is important during cold and flu season.

Let us know your preferred cold-weather cycling food and drink choices, along with your reasons for liking them, and stand a chance to win a nutrition hamper with us.

Embrace winter riding for a stronger, leaner you. Fuel smartly: eat before, hydrate and eat during, and recover well after your ride. Don't let the cold hold you back.