By developing your adaptive skills while riding in extreme weather, you not only improve your athletic performance, but also make your riding safer.

This article is based on the experience of Ben Day, who is a consultant coach. He not only worked with athletes, but also skated in different climatic conditions.

Cycling in cold weather
It’s best to start riding in cold weather, as most cyclists, both professional and amateur, are much more likely to experience cold temperatures. To feel comfortable and have good sports performance in the cold, it is important not how the body is able to adapt, but to be able to make the right choice. Of course, you can always start your sports path with severe training so that the body gets used to the cold and the muscles do not hold down the cold, which will further improve your performance and feeling of comfort. But it is also worth knowing that in addition to this method, there is another way to get the same results. Properly chosen cycling clothing can be a key factor in whether an athlete can finish first or not finish at all.

Always keep an eye on the head and limbs of the body
It is especially important in cold weather to maintain a comfortable temperature of the head and limbs. And do not forget that a strong wind in sub-zero weather can damage exposed areas of the body.

Proper cycling clothing

First of all, take care of a good base layer of clothing, the main function of which is to remove sweat and maintain a comfortable temperature. From above, you can put on a light jacket made of fleece material, and on it a windproof breathable jacket with a special water-repellent impregnation.

With experience, you will be able to correctly determine what clothes to wear, how many layers you need and what they should be depending on the weather. In addition, learn to regulate your body temperature while riding by removing or putting on a layer during the ride.

It is not very difficult to prepare for extremely cold or hot weather conditions, basically you just need to pay attention to the same points.
Warming cream

Not the fact that the Belgians were the first to develop the warming cream, but at the moment they provide it. By smearing with such a cream, you can quickly increase body temperature. If you keep your feet warm, then the efficiency of the muscles will be maintained. But you need to be careful about the cream, so as not to accidentally smear places where you would not want to experience its effect. Also, while taking a shower, it will be nice to bake.

breathable fabric

Such fabrics help well in cold weather and keep the body healthy. For example, the modern Nano Flex fabric is designed specifically to remove moisture from the surface of the body to the outer layer of clothing, where excess moisture will evaporate without cooling the body itself.
Separation of cold weather into wet and dry

The choice of clothes directly depends on what the weather is like outside. If it is cold but dry outside, then the top layer can be limited only to a sweater with a collar made of fleece material. If the weather is cold and wet, then it is already necessary to wear a windbreaker made of water-repellent fabric. But it’s better to be safe than to be cold later. To do this, you need to put another windbreaker in your sports backpack, which can come in handy at any time.
Cycling in hot climates
In hot weather, getting a comfortable body temperature and achieving good performance can be much more difficult than in cold weather. This is due to the fact that it is difficult to regulate a comfortable temperature by combining different layers of clothing. When the body reaches a certain point of overheating, the processes in the body begin to work for survival, and not for efficiency. As a result, the shelter will begin to provide maximum cooling of the body, which in turn reduces the productivity of the muscles.

But the science of cycling is developing and there are already some developments that help to avoid overheating of the body while cycling.

Adaptation to hot weather

If you spend 10-14 days in hot climates, you can improve the body’s ability to cool itself, this is due to a change in the amount of plasma in the blood.

Recently, it is the sauna that has become the most popular way among professionals and cyclists to prepare the body for riding in extremely hot conditions. By changing the body temperature in the sunnah, you increase the body’s ability to withstand hot weather and improve thermoregulation in general.
Cycling clothes for the summer season

The right clothes for the summer season is just as important as for the winter or off-season. Of course, it is quite obvious that for hot temperatures you need to wear the lightest clothing. It is also important to consider that the material used for summer cycling clothing should not only be lightweight and breathable, but should also protect your body from prolonged exposure to sunlight.

Sunscreen

It is extremely important to apply sunscreen to exposed areas of the body before starting a trip in the summer. Prolonged exposure to sunlight on the body can cause skin cancer. In addition, it causes overheating of the body, which in turn can lead to heat stroke and other negative consequences. But to protect yourself from such troubles, it is enough just to use a special cream.

Proper drinking

Proper hydration improves your athletic performance without harming your body. Since dehydration of the body leads to the fact that the body temperature rises, this can cause overheating and further heat stroke. It is especially important to pay attention to proper drinking in very hot weather.
DIY refreshing energy cocktail

To prepare an energy cocktail, you need to take sports nutrition (either your experience or special literature will help you choose the right sports nutrition), add crushed ice. To keep the cocktail cool, it is better to use a thermos sports mug. In winter, such a mug is also useful, you can take tea with you, for example.

Also, do not forget to pay attention to weather forecasts, as they affect not only the comfort while driving, but can also pose a threat to health or life.