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Important tips cydling in winter

Jan 11, 2023

As you might expect, cycling in winter requires different amounts of energy than when the weather is warmer. When you ride in cold winter, you will work harder, especially when you exercise in a cold environment, the human body will consume more calories, because the body needs to consume more energy to keep the body warm, when the warm body contacts the cold air Or when inhaling cold air, the calories burned during exercise will increase slightly.

If you plan to ride a bicycle in the cold winter, you should eat a breakfast specially prepared for strenuous exercise in the cold. It is best to eat a breakfast with carbohydrates and some protein content before departure, which will make you feel better. You feel refreshed.

It's important to avoid fatty foods and anything else that's hard to digest and slows you down, then have a quick snack on the ride for a quick energy boost like bananas, chocolate, energy bars, etc. preferably with some mugs Warm your stomach with a hot drink.

One note: the most important thing for winter cycling is to keep your clothes warm, it doesn't matter what you eat. Cold weather rides burn calories quickly, which is why pre-ride snacks and hot drinks are so important. So wear appropriate clothing and make sure to wear clothing that helps wick away sweat. Sweating in cold weather can make you shiver, which expends more energy. 

Sports medicine scientists also recommend 30 to 60 grams of carbohydrates per hour of exercise, increasing this to 90 to 120 grams of carbohydrates per hour of cycling for more than 90 minutes of riding. Necessarily, a person with a slow basal metabolism needs to eat less than a person who burns calories faster.

By the way, if you're going on a short ride, it's best to have dinner the night before heading out that provides plenty of slow-burning carbohydrates that will serve as a steady source of fuel and maintain blood sugar during the ride concentration.

Winter is a rather special season, insisting on exercising will bring you unexpected surprises.

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