The biggest concern for cyclist this time of year is the cold weather and hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise?
Heat loss is controlled in two ways:
1. Insulation, consisting of body fat plus clothing.
2. Environmental factors, including temperature, wind and whether you're exercising in the air or in the water.
3. Each of these factors plays a role in the body's ability to maintain a comfortable temperature during exercise.
Insulation
Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. One study showed that heat loss from the head alone was about 50 percent at the freezing mark, and by simply wearing a helmet, subjects were able to stay outside indefinitely.
Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. One study showed that heat loss from the head alone was about 50 percent at the freezing mark, and by simply wearing a helmet, subjects were able to stay outside indefinitely.
Bontrager Sport Skullcap
Keep your head warm on chilly winter days with Bontrager's Sport Skull Cap. It's close-fitting plus sleek enough to fit under your helmet. It's made from brushed spandex with windproof panels over the ears for serious warmth.
Clothing is generally a good insulator because it has the ability to trap air, a poor conductor of heat. If the air trapped by the clothing cannot conduct the heat away from the body, temperature will be maintained. Unlike air, however, water is a rapid conductor of heat and even in the coldest of temperatures, people will sweat and risk significant heat loss. With this in mind, you want to choose clothing that can trap air but allow sweat to pass through, away from the body.
Bontrager MTB Softshell
Bontrager's MTB Softshell is a mid-weight jacket that's fully windproof with a slightly looser cut for complete freedom of movement and easy layering. It looks just as good on the street post-ride as it does out on the trail. It's also got a full zip, reflective accents on the back and three pockets.
By wearing clothing in layers, you have the ability to change the amount of insulation that is needed while many new products can provide such a layered barrier, it is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain water. Because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise.
Bontrager B2 Long Sleeve Baselayer
Bontrager's B2 Long Sleeve Baselayer is a lightweight undershirt for cool conditions. The thermal knit material dries quickly, breathes well and facilitates moisture transfer better than a jersey alone. And, the close fit and smooth exterior give you perfect layering without bulk.
Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be shunted away from the hands and feet to the center of the body to keep the internal organs warm and protected. Superficial warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher (.5-1.0 degree Fahrenheit (F) above normal). So, to keep your feet warm you must also keep the rest of your body warm at all times.
Bontrager RL Liner Gloves
Oh, the weather outside is frightful, but a ride would be so delightful. And since you have someplace to go, Bonty's RL Liners let you ride in the snow. With silicone on the palms and reflective accents, you can wear them alone on cool days or pair them up with your favorite shells and ride in full-on cold weather.
Bontrager Race Thermal Tall Boy Socks
Constructed from a blend of wool and polyester, Bontrager's Race Thermal Tall Boy Socks insulate, dry quickly and breathe to keep your feet warm and comfortable on chilly rides. They're stretchy to support your arches and the middle of your feet, and they have reinforced heels and toes for epic durability. The 5-inch-tall cuff is perfect for the off-road set and also is at the perfect height to sit under your leg warmers.
Bontrager RXL Waterproof Thermal Shoe Covers
Reluctant brides and ambivalent grooms might still get cold feet, but with a pair of Bontrager's RXL Waterproof Thermal Shoe Covers on, you never will. They're windproof, waterproof, and incredibly toasty thanks to the shearling fleece-lined interior. Plus, there are zippers on the back for easy on/off, reflective accents for safety, and they're compatible with all pedal systems and cleats.
Check with the weatherman
Always check the air temperature and wind chill factor before exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20 degrees F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) falls below minus 20 degrees F.
Always check the air temperature and wind chill factor before exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20 degrees F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) falls below minus 20 degrees F.
That can be achieved by any combination of temperatures below 20 degrees F with a wind of 40 mph and temperatures below minus 20 degrees F with no wind. If you are exercising near the danger zone for skin exposure, it also is advisable to warm the air being inhaled by wearing a scarf or mask over your nose and mouth to warm the air being inhaled.
Rules for exercising in the cold
• Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous.
• Keep your head, hands and feet warm.
• Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials).
• Warm the air you are breathing if temperatures are below your comfort level with proper clothing
All Clothing items featured in this article can be purchased Trek Bicycle Store of Mount Pleasant, the Lowcountry's premier locally owned and operated bike shop.
“LACK OF ACTIVITY DESTROYS THE GOOD CONDITION OF EVERY HUMAN BEING, WHILE MOVEMENT AND METHODICAL PHYSICAL EXERCISE SAVE IT AND PRESERVE IT.” ~PLATO
by Jason Barker
