What to wear for winter training/racing

What to wear for winter training/racing

The rise in popularity of winter multi-sport racing is bringing cold weather cycling and running to a whole new audience. Dressing properly for winter training and racing is a skill that can make your sessions more comfortable whatever the weather. Ironically, the recent RG Active Ballbuster duathlon brought in to sharp focus just how easy it is for even the most experienced athlete to get their winter kit selection so absolutely, completely and utterly wrong!

While I applaud every athlete that took part for their herculean effort and incredible commitment many of those taking part could have made their achievement that bit more comfortable and, dare it say it, safer by applying more thought to their choice of kit.

Be Seen – First and foremost winter brings darker mornings and evenings. It is therefore so important to make sure you can be clearly seen by adding some substantial high visibility clothing or accessories to make it easier for other road users to avoid you and, in the event of an emergency, locate you.

Be warm - Winter also bring unpredictably cool, cold and sometimes freezing air temperatures which can rapidly change especially if you are travelling over any significant distance. This means getting your layering right is critical to assuring both warmth and comfort which in turn will optimise performance. If in doubt it’s better to wear too many clothes than to chance hyperthermia.

Be prepared – Whether preparing for a winter race of training session the same rules pretty much apply. You need to think about when you are likely to heat up and cool down and what clothing you will need for the different conditions. There’s no need to wait for a race to find out what works for you and what doesn’t. Attend a couple of structured RG Active brick sessions and try out your kit for real – make your mistakes then not on race day.

Running – The weather conditions for the recent RG Active Ballbuster called for lots of layers which could be removed and added to as the circumstances changed. You need to warm up properly and not hang around too long waiting for the “off”. You can expect to feel a little cold on the start line but remember you will quickly get hot once the race starts. So, a tight short sleeved base layer to wick sweat and keep you dry with a tri suit over the top to provide cushioning for the bike leg would make most sense. I would recommend arm warmers to give you extra protection on the start line as this can easily be removed once you’ve warmed up, probably on the second run. A gilet with Windstopper properties is a good idea worn over the tri suit to keep your chest warm – this is key to protecting against catching a cold or chill.

Finally, a buff is a must, it can be pulled up to protect the lower part of the face and prevent drafts of icy air penetrating down your neck especially when you start the bike leg and your body temperature dips between the run and bike. The buff can be removed after the bike and before you start your next run, if you’re competing in a duathlon, or just stuffed in a pocket on longer runs.

Winter Cycling – Sunglasses in winter? Absolutely. You should never cycle without glasses. In winter clear or yellow lenses are a must as these will both protect your eyes and enable you to see clearly – whether racing or just on a training ride.

Layers of technical fabrics are essential for long winter rides. Start with a long sleeved base layer with Windstopper chest protection, over this wear a long sleeved micro-fleece, or Roubaix, jersey; followed by a decent showerproof cycle-specific jacket with pockets on the outside. Cycle-specific means it is cut to fit properly and affords proper protection when you are in the riding position. They will also have a high neck to protect you from wind and rain and stop you taking on cold air. Again, a buff that you can pull up over your mouth and nose if it’s very cold is invaluable. A skull cap made from technical fabric that you can wear under your helmet without affecting its proper fit will add to your warmth and comfort.

Extremities will feel the cold first so you want good quality Windstopper cycle-specific gloves that ensure you can access gears and breaks without interference from bulky fabrics. Cycle specific socks are not compulsory but make sure that they fit you properly and do not make your shoe too tight which could cause cramp. Always carry a spare pair of gloves and socks in your pocket because there is nothing more miserable than cold, wet feet or hands. You should also carry an emergency layer a foldable Windstopper, cycle-specific, gilet in your pocket. This is an emergency item not something you should plan on wearing when you start out other than, to keep the chill off, when you stop for coffee and cake!

With regard to overshoes go for the thickest neoprene you can find! I think the idea of something with a hole in it being waterproof is hokum – go for warmth over water resistance every time. I also prefer Velcro over zip closing because I find zips are inclined to undo themselves.

Planning – Don’t just look out the window before you decide what to wear. Check the weather forecast for where you’re going especially if you are planning a long trip and play safe and use your common sense – if bad weather is forecast don’t chance it.

Recovery – Once home get out of wet clothes as quickly as possible and get something warm on. Avoid going from one extreme to another so I think it’s best to have a stretch and get some food inside you before having a hot shower or bath. This allows your body time to adjust and reduces the chance of any adverse reactions.

The moral of the story is that the more comfortable you are, the more you’ll enjoy your training and racing, no matter how hard you work.

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