1. warming up on the bike at low temperatures
Cranking away wildly to get the body up to operating temperature quickly? Too simple an idea. Muscles, tendons and airways need a gentle acclimatisation phase in cooler temperatures to prevent tension, strains and chesty coughs. Ideally, you should warm up your muscles and tendons before the bike tour with a few Strength and stretching exercises up. Also good: stay fully clothed indoors until it's almost too warm, then go outside. Tip for the respiratory tract: a warm tea before the start is good for the bronchial tubes.
2. change of clothes for break or departure
The transition from cosy and warm to the first film of sweat on your skin is a gradual process in fluctuating temperatures. Good functional underwear transports moisture away from the body, but the most effective means of preventing you from cooling down on the descent is still dry clothing. Change shirt and the Windbreaker from the Backpack. The best way to keep your head and ears warm is with a buff or helmet cap. If you don't have a change of clothes with you, it's better to avoid sweaty climbing sections and longer breaks.
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3. remember to drink, especially when cycling in winter
Sweat less, drink less? The body actually reports less thirst at lower temperatures. This makes it all the more difficult to keep an eye on your fluid requirements. Because even if the jersey still feels dry, the body has to heat and humidify cold air. This means that liquid also evaporates when you breathe out. In addition, colder air is usually drier. This in turn affects the mucous membranes, making them more permeable to viruses and bacteria. It is therefore best to take a sip from the bottle before the tour, but also regularly during it.
4. attention: breaks
In autumn, the sun acts like a heat lamp: namely where it shines. That's why you like to hold your face up to it during a break and don't even feel that your back is cooling down in the shade. That's why longer breaks with a view or at the summit are not really a good idea. But who wants to head straight back down into the cold and wet valley after experiencing inversion weather like in our cover photo? Always pack an extra layer of warmth in your rucksack for situations like this. You won't go down a trail particularly smoothly if you're cold.
5. stay relaxed during bike training in winter
Cycling regularly, regardless of the weather, is good for the immune system. But only with moderate training. Anyone who trains intensively in cold temperatures, pushes themselves too hard to their physical limits and forgets to eat will achieve the opposite. This has been scientifically proven. A wholesome diet is important in this context. Instead of trying to nibble on a hard-cooled energy bar on tour, it's better to pack a wholemeal sandwich with butter (vitamins A, B6, iron) or a bag of nuts (B6, zinc). These micronutrients strengthen the immune system.
6. protect your back
In cool temperatures, the blood vessels contract and the muscles tense up more quickly. In addition, the lower back is exposed to cold draughts and possibly wet and cold mud splashes when cycling. All of this can easily lead to back pain. Countermeasures: A light Backpack keeps you warm and protects you in the event of a fall. Trousers with a waterproof back prevent splash water from seeping through at the bottom. Be careful with hydration packs: The water adds weight and cools the back. It is better to ride with a water bottle - or warm, unsweetened drinks in the hydration bladder!
Gitta Beimfohr
Editor
