Merino base layer, merino socks, windproof splash proof bibs with full torso coverage, merino ear flap hat, buff, spare buff, winter jersey, gilet, overshoes, thickest sealskinz gloves available…and yeah I’m about ready to head out the door on the first cold ride of the year. How GLORIOUS that colder weather ride can be with the bright sun and the crisp cool air. But what a challenge it is to stay on top of eating and drinking when your manual dexterity has become that of a one finned walrus and the water bottle on your bike has all but frozen over 🥶
As an hard working, all year round athlete myself, I understand the unique challenges that come with training in colder weather. But as a nutritionist as well, I also understand how essential it is to maintain optimal hydration and nutrition, even when your body’s signals might be misleading.
As we sink into the depths of a little freeze, you’re probably not heading out onto the tarmac, but if you’re deciding to brave the trails or you’re getting ready to face the great outdoors when things thaw out a little, keep in mind that you might need to pay a little extra attention to how you fuel this time of year.
The Deceptive Thirst Response in Cold Weather
One common issue during cold-weather training is the reduced sensation of thirst; believe me, I get it, even in hot weather I am notoriously under-hydrated and I’m still working on it…
But unlike in warmer conditions, you might not feel as thirsty; this is not as simple as “I don’t need to drink as much because I’m not as hot”: Vasoconstriction (tightening of blood vessels in this case in an attempt to divert essential blood i.e. warmth to keep core temperature up and sacrifice less vital extremities) can cause the suppression of AVP, a hormone which leads is into recognising thirst. This means we need to be acutely aware of how much fluid and electrolyte we need to consume. (Take a look into sweat testing with Precision Hydration to learn more about individual fluid requirements if you haven’t already).
Solution: Set a schedule for drinking fluids. Don’t wait to feel thirsty. Regular intervals, such as every 20 minutes, can help maintain hydration levels. Opt for room-temperature or even warmer beverages as they can be more appealing than icy cold water in colder climates. Grab yourself a thermos for the bike (don’t put anything too hot in if you’re going to be drinking through a sports cap though!), great for a quick 5 minute tea stop to warm up in place of a cafe stop if you’re looking for a non-stop ride. Equally as helpful are the Camelbak insulated bottles with a lovely drinking spout, which will keep icy things cold in the summer and a nice warm squash or similar at a good drinking temperature for the deep cold of January.
The Challenge of Cold-Weather Nutrition on the Bike
Another hurdle is the accessibility of snacks, especially when you’re on the bike. Heavy gloves necessary for warmth make it difficult to reach and open nutrition packs, so while the summer months may see you merrily on your way with a back pocket full of gels, you might need to rethink not only the types of food you want to eat, but also how you’re going to access it…
Solution: Prepare easy-access nutrition. Consider changing up your luggage and go for a handlebar bag or bento box that you can easily unzip or unvelcro with ease while you’re rolling along, even with those insulated sausage fingers! Unwrapping any pre-wrapped products and re-wrapping in foil or other easy open wrappers with little homemade folds or taps – again, whatever you can grab onto which won’t make you drop it or leave you fumbling to open for hours on end – are both great options too. Personally, I wrap flapjacks in foil and leave them slightly open, along with chocolate covered waffles in opened wrappers and in a Camelchops “hump” bag for my top tube which I can easily unzip and grab things out of.
Nutrition Tips for Fuelling Training in Colder Weather
Okay, so the practicalities of eating and drinking are covered, but what about what we’re actually going to eat and drink? Does our usual snack repertoire need to change?? Well, perhaps. As always, focusing on a well balanced healthy diet to nourish the human in you is the real foundation of good nutrition and plummeting temperatures don’t change that. In fact, hearty stews, soups, casseroles and curries filled with veggies, legumes, herbs and spices are probably going to be appealing as well as being an easy way to get your daily needs on board from the slow cooker or the hob top when you need it.
- Focus on Complex Carbohydrates: In colder weather, your body burns more calories to maintain its core temperature. Complex carbs like whole grains, legumes, and starchy vegetables provide sustained energy – don’t shy away from them just because you’re feeling the January bloat! While you might want to be losing a little excess body fat you gained during the holidays, as per my last blog, just allow yourself to gently return to your usual healthy habits, rather than entering a cycle of binge/starve…
- Incorporate Healthy Fats: Fats are vital for longer training sessions many of us are focusing on in the winter months. They provide a concentrated energy source and are a good way to top up essential calorie needs during training when you might be burning more than you think. Include nuts, seeds, avocados, and olive oil in your diet for a good dose of healthy useful fats.
- Hydrate with Electrolytes: Sweating still occurs in cold weather, often unnoticed. Use electrolyte-infused drinks to replenish lost minerals and make sure you know what your requirements are – there is trial and error to this but note how much you’re drinking vs how well or wiped out you feel after a long session…
- Warm, Easily Digestible Pre-Workout Meals: Oatmeal, rice porridge, or a banana with almond butter are great options to fuel your body without causing discomfort during your training, but again, this is going to take trial and error to find what works for you. Some of us are great heading out the door with a belly full, others need to focus on reducing fibre and fats to the bare minimum, so find what works for you and think about how you might be able to make it more warm and appealing this time of year!
- Post-Workout Nutrition: Focus on a balanced meal with carbs, protein, and fats to aid recovery. A warm meal like a hearty soup with lean protein and vegetables can be both comforting and nourishing and again, the heat factor is going to leave you with something you’re really looking forward to tucking into when you arrive home. I always swap my chocolate milk for hot chocolate this time of year!
- Mindful Eating: Really dial into hunger and fullness cues. This time of year, it can be easy to over-eat OR under-fuel, so particularly post-Christmas, now is the time to start setting up regular meal and snack times and allowing your body to guide you when it comes to hunger and portion control.
Training in colder weather can be magnificent with unrivalled clear frosty views and the real endorphin rush we get from a trot out in crisp fresh air. But by staying mindful of your body’s needs and preparing accordingly, you can maintain optimal performance and health throughout the winter, rather than hampering your training through the winter months. Remember, nutrition is not just about what you eat; it’s about nurturing a healthy relationship with food.
Embracing these tips can make a significant difference in your training and overall well-being as a triathlete. So get on out there and do better!