These Gear and Nutrition Tips Will Help You Adjust Your Ride Routine for the Off-Season
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Let’s be honest: The shoulder season is kind of a pain for cyclists. If you picked up cycling over the summer, the days of just needing a jersey and shorts to roll out the door are unfortunately over (assuming you live in place that experiences a change in seasons).
Now that fall is here, you might be wondering if you can wear leggings over your shorts, or how to deal with frost on the roads during morning rides, or how much you should drink in cooler temperatures. Even veteran cyclists struggle, since one day you might be riding in shorts while the next, you’re digging out your leg warmers and wondering where you put your shoe covers.
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Things can even change during the course of a ride—you might be chilly to start, but 20 minutes in, you might be sweating up a storm because the sun came out!
So how do you prepare? We’ve got you covered with these offseason cycling tips to get through it all successfully.
Gear
The key with offseason cycling gear is to add lightweight, removable pieces to your warm-weather kit instead of switching out your whole summer wardrobe for winter gear.
TIP for cyclists with smaller budgets: You don’t need to buy all new gear, just layer up.
Adding accessories like arm warmers, which you can easily peel off mid-ride and shove into a pocket, means that whether the day warms up or the clouds roll in, you’re prepared—and you can keep using that jersey you bought in June.
Try these must-haves:
Arm Warmers
Adding arm warmers extends the life of short sleeve jerseys well into the fall, saving you the cash it would cost to buy a new wardrobe of long sleeve jerseys. Gore Wear Windstopper Arm Warmers are the perfect combo of warm and windproof. When paired with a vest and a short sleeve jersey, they create an almost jacket-like effect.
Knee Covers
You probably don’t need full leg warmers until winter hits, but you do want to cover your knees, which can take the brunt of the wind while riding. “Your knees are the lifeblood of every ride, and if you don’t take care of them, you’ll be suffering,” says Brad Huff, former pro cyclist for Rally Cycling. He wears knee or leg warmers as soon as temps drop below 60 degrees. A great option are the Castelli Thermoflex 2 Knee Warmers, which turn any pair of shorts into knickers and fit in a jersey pocket if temps rise.
Toe Covers
You might not need full shoe covers yet, but those breezy fall days can make your toes cold. Toe covers for your shoes like VeloToze keep the worst of the wind off of your toes without overcooking your feet. Unlike shoe covers, which have zippers that can rub your legs raw, a toe cover is practically unnoticeable as you ride except for keeping your feet happy.
Vest
A vest like the Castelli Superleggara Wind Vest (also available in a women’s cut) protects your chest from wind without the risk of overheating, so it’s ideal for peak fall weather. Early morning rides and commutes often start chilly, so zip the vest all the way up to stay cozy, but as the day warms up, you can unzip or shed the vest and cool off.
Pocket-Sized Rain Jacket
This time of year, weather shifts can happen rapidly, so always ride prepared. A rain jacket like the Castelli Emergency Rain Jacket for men or the Sportful Hot Pack NoRain Jacket for women doubles as a windbreaker if temperatures suddenly drop, but it can also save you if you get stuck in a passing rain shower. Because these options are designed to be lightweight and foldable, you can cram the jacket in your jersey pocket so it’s there if you need it but not in your way if you don’t.
Baselayers
As temperatures fall, it can get harder to find the perfect combination of cycling apparel that will keep you warm, but not too warm. That’s where baselayers come in. The right baselayer can often transform a good thermal jersey or jacket into a great one.
Ideally, look for a baselayer that’s made with a merino wool or wool blend—it will help wick away any chill-inducing sweat. Machines For Freedom just introduced a cropped women’s baselayer designed to not hike up around the waist while pedaling, and Giordona’s simple wool blend longsleeve is a great option for men.
Clear riding glasses
You may not be riding in sunshine anymore thanks to a later sunrise and an early sunset, but you still want protection for your eyes. Swap your current riding glasses to a pair with clear lenses, like these Oakley Radars, especially if you’re riding as the light changes.
Bike
You don’t need a whole new bike for the fall, but you may want to get a few add-ons to make your riding smoother and safer:
Fenders
A full set of semi-permanent fenders will keep you the driest, but even a set of clip-on fenders will help avoid the mud splatter up your back on cold days. If you’re regularly riding with other people, a fender is imperative: Not only does it keep your butt dry, it also keeps the spray off of the rider in your draft.
Lights
Daylight hours are starting to diminish and that pre- or postwork ride that was sunny in summer might be taking place before sunrise or as the sun sets. A full set of bike lights is a solid investment—opt for a bright light in the front to illuminate the road and signal your presence to oncoming traffic, and use a blinking red light that stays on your seatpost to warn approaching motorists to give you space.
Wider tires
If you’re using a road, gravel, or cyclocross bike this fall, consider swapping skinny tires for the widest treads that your bike can handle. As the road conditions start to deteriorate with slippery leaves, frost, or even the occasional snow bluster, the wider tires will allow you to run slightly lower pressures to gain valuable traction on slick terrain. Tubeless gravel tires like the Pirelli Cinturato have just enough tread to help on greasy terrain but are low enough that you won’t loose much speed on the road as a result.
Indoor setup
It’s time to start thinking about indoor training, and those in chilly areas may already be thinking about going inside to pedal on rainy days. This year, thanks to COVID19, many trainer companies ended up with a huge backlog of orders, so if you still don’t have a trainer setup for your bike, start shopping earlier rather than later.
Nutrition
When it’s not super hot out, it feels less crucial to reach for your water bottle. But that’s a huge mistake. Make sure you’re drinking around one bottle per hour, says Nanci Guest, R.D., sports nutrition expert—even if you don’t feel as thirsty as you did when it was 100 degrees out, you still need to hydrate. If it’s really cold, you can even start your ride with warm or hot water.
Cold weather can also make you hungrier. As temps drop, you might find yourself wanting to snack more than you did on blistering hot days. While it’s great to eat enough while you’re riding, be careful not to overeat, just because those warm coffee shop stops suddenly seem more appealing.
This is also the perfect time to embrace fall flavors: Call it basic if you must, but the Clif Bar Spiced Pumpkin Pie Energy Bar, KIND Caramel Almond Pumpkin Spice Bar and Gu Campfire S’Mores gels are the perfect pocket treats during a peak leaf-peeping route, and Skratch Labs Hot Apple Cider Drink Mix is best when served with hot water during cool rides.
Fall is also the perfect season to swap your gels and bars for Halloween candy. Candy corn has similar calories (and is just as easy to eat) as sport-specific gummies at around 130 calories of carbohydrate per serving, and a fun-sized Milky Way provides 70 calories primarily in the form of fast-burning carbohydrate. But be wary of the amount of high fructose corn syrup you are ingesting.
As for sports drinks, old-fashioned apple cider cut with water (try a 50:50 ratio) provides 120 calories in a bottle. (Add a pinch of sea salt for an electrolyte boost, or a shot of caramel for some extra calories and sweetness.)
And of course, the shoulder season also means the beginning of cold and flu season—and with COVID-19 still a huge problem in the U.S., it’s never been more critical to bolster your immune system, especially if you’re logging big miles. Keep your immune system in top shape by eating a healthy diet packed with nutrient-rich vegetables, fruits, healthy fats, and proteins. And if you want extra support, try Nuun’s Immunity Tablets with zinc, echinacea, vitamin C and turmeric, plus electrolytes.
Training
Cooler weather means your body needs a little more time to adjust to riding. To get your muscles ready, start with some dynamic stretches before heading out, and soft-pedal a short warmup loop near your home. If you’re the one making the route, plan a loop that runs by your house or car early in the ride so you can drop any layers that seemed like a good idea before you started pedaling. If not, gear up with easy-to-shed layers such as light jackets, vests, or arm and knee warmers.
There is good news as it gets cooler: You might also enjoy feeling faster. During the summer months, the heat can sap strength and make intervals feel a lot harder, because your body is under more load and struggling to cool itself. The brisk fall weather means that you will probably see improvements in your power and even a slightly lowered heart rate and perceived exertion. This is the perfect time to keep your base strong before the winter.
Are you using embrocation to heat your legs, cyclocross-style? Make sure you wash off carefully with dish soap or a soap that can cut through oil, and use a separate washcloth for just your legs in order to avoid feeling the burn on other parts of your body.
And definitely don’t mix it up with your chamois cream.
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