Preparing for a winter ride is not just about choosing the right clothing to protect yourself from the weather conditions. It is also a challenge to eat and drink enough during training. The risk of dehydration is higher when the temperature is low, your glycogen usage increases, and you are more susceptible to illness. Proper nutrition and hydration can significantly improve your performance during a winter ride.
While cycling is more enjoyable in spring and summer when the weather is pleasant, a good ride or training session on cold autumn and winter days can still be rewarding. However, many cyclists do not consider their food and drink intake during such rides. Drinking becomes more difficult when temperatures drop, and people are less aware of their fluid loss. A half-frozen energy bar is not exactly appealing, and because they ride at a lower intensity, cyclists often assume they are using less energy. A personal nutrition plan can help you get the most out of your training.
Recognising thirst during winter cycling training is more difficult
You will experience thirst more quickly at higher temperatures than at lower ones. A scientific study confirms that voluntary fluid intake and the urge to drink are significantly lower in winter sports athletes1. Many athletes also believe they need to drink less because they do not sweat as much as in warmer conditions. Since recognising thirst is more difficult in cold weather and athletes assume they are losing less fluid, the risk of dehydration increases.
Fluid loss during training in cold conditions is significant
In colder conditions, the body loses a significant amount of fluid through breathing because it has to warm and humidify the cold, dry air being inhaled. The cold also causes blood vessels in the skin to constrict to prevent excessive heat loss through the skin. Since the same amount of blood is now being circulated in a smaller space, blood pressure rises. The kidneys try to compensate for this by increasing urine production.
Even though you sweat less during winter training, you are still at risk of dehydration due to reduced fluid intake, fluid loss through breathing, and increased urine production. As dehydration can impact your training performance, it remains crucial to drink enough, even in cold weather.
Drink regularly during a cold ride to prevent dehydration
Providing general drinking advice for athletes training in cold conditions is difficult as fluid loss during exercise is highly individual. However, it is essential to start training well-hydrated. Try to drink small amounts every 15-20 minutes. Warm drinks may be more pleasant and can motivate you to drink enough. To keep your drink warm or prevent it from becoming ice-cold, consider using an insulated bottle.
The body uses more carbohydrates during training in cold conditions
Carbohydrates are a crucial fuel source for long cycling sessions. Since the body can only store a limited amount of carbohydrates as liver and muscle glycogen, these reserves must be continuously replenished. This is particularly important in colder conditions, as shivering accelerates the use of muscle and liver glycogen2. The body requires more carbohydrates in the cold, and when combined with the carbohydrate demands of long endurance rides, the risk of glycogen depletion increases.
Research indicates that consuming carbohydrates early during training in cold conditions is beneficial. The body will first utilise these carbohydrates rather than quickly depleting liver and muscle glycogen stores3. This helps delay fatigue.
How much should you eat during a winter cycling session?
You can replenish your glycogen stores before a ride by eating a meal rich in complex carbohydrates two to three hours beforehand. Complex carbohydrates are absorbed slowly by the body. Examples of suitable meals include porridge with fruit, eggs on toast, or sandwiches. If you cannot eat a full meal before your ride, you can still raise your blood sugar levels by consuming a carbohydrate-rich snack 30-60 minutes beforehand, such as fruit, raisins, or a slice of cake.
For short rides of up to an hour, eating during training is not necessary. Your normal diet should provide enough carbohydrates to sustain you. However, for rides lasting longer than an hour, it is advisable to start eating early in the ride. In cold conditions, aim to consume around 30-60 grams of carbohydrates per hour during longer endurance training. Isotonic sports drinks, energy bars, and gels contain carbohydrates, but research has shown that a banana is just as effective as sports nutrition4. Any regular carbohydrate-containing food can be used as sports nutrition.
Healthy nutrition can help prevent illness and missed training sessions
Flu is more common in winter, and intensive training can weaken the immune system, increasing the risk of illness. Research also shows that upper respiratory tract infections (nose, mouth, and lungs) become more prevalent during winter months, as cold, dry air makes it easier for viruses to spread and survive longer5. To avoid missing training sessions due to illness, it is essential to optimise your immune system.
Ensuring adequate energy intake before, during, and after training is important6. Since winter cycling exposes you to cold, dry air while also requiring significant carbohydrate usage, consuming enough carbohydrates during training is vital—not just to prevent fatigue but also to support your immune system.
A healthy and varied diet is crucial for optimising immune function. It is preferable to obtain essential nutrients through food rather than supplements, as vitamins and minerals are better absorbed from natural foods. Fruits and vegetables contain many antioxidants. Your immune system will benefit more from adding extra fruit or vegetable juices to your diet than from expensive supplements.
1. Mears, S. A., & Shirreffs, S. M. (2014). Voluntary water intake during and following moderate exercise in the cold. International journal of sport nutrition and exercise metabolism, 24(1), 47–58. https://doi.org/10.1123/ijsnem.2013-0034
2. Weber, J. M., & Haman, F. (2005). Fuel selection in shivering humans. Acta physiologica Scandinavica, 184(4), 319–329. https://doi.org/10.1111/j.1365-201X.2005.01465.x
3. Blondin, D. P., Péronnet, F., & Haman, F. (2010). Effects of ingesting [13C]glucose early or late into cold exposure on substrate utilization. Journal of applied physiology (Bethesda, Md. : 1985), 109(3), 654–662. https://doi.org/10.1152/japplphysiol.00440.2010
4. Nieman, D. C., Gillitt, N. D., Henson, D. A., Sha, W., Shanely, R. A., Knab, A. M., Cialdella-Kam, L., & Jin, F. (2012). Bananas as an energy source during exercise: a metabolomics approach. PloS one, 7(5), e37479. https://doi.org/10.1371/journal.pone.0037479
5. Mourtzoukou, E. G., & Falagas, M. E. (2007). Exposure to cold and respiratory tract infections. The international journal of tuberculosis and lung disease : the official journal of the International Union against Tuberculosis and Lung Disease, 11(9), 938–943.
6. Pyne, D. B., Gleeson, M., McDonald, W. A., Clancy, R. L., Perry, C., Jr, & Fricker, P. A. (2000). Training strategies to maintain immunocompetence in athletes. International journal of sports medicine, 21 Suppl 1, S51–S60. https://doi.org/10.1055/s-2000-1452
