Winter-Proofing Your Workout: Cold Weather Cycling Gear

Giordana's toasty warm thermal cycling jersey.

This fall in the great northeast has been about 10 degrees warmer than normal. Still, those days are numbered as we move into winter. Now in previous years, I've been out riding on exceptionally warm days in both December and even January but those were rare occasions. If the cold weather has already locked you in, here's some ideas on getting out on the bike despite the cold.

Change up your cycling kit for a warm winter ride!

Choose Breathable Layers
You may want to switch out cotton for wool, silk or even synthetic base-layers next to the skin. This is because cotton gets wet from sweat and stays damp, chilling your core.  I like ultra thin silk underwear under my thermal jersey and a wool blend base-layer for especially cold days. Super Natural makes almost sheer, wool/polyester blend base-layers that are soft and very light against the skin. Even when you sweat, wool wicks it away while keeping you comfortable. See these warm under pieces at Super Natural online.

Wool-Polyester base layers are best at keeping you both warm and dry.

Bottoms Up-Thermal Cycling Bib Tights
I usually don't use base-layers on my lower extremities because my legs are doing the work during the ride. This allows me to get away with either thermal tights or even better, thermal bib-tights. Giordana Women's Thermal Bib Tights are made in Italy have a soft, brushed fleece lining. The fact that the bib-tights come up higher and cover more of your back make them a perfect cold weather companion. Whatever jersey you put on top, your backside will thank you for protecting it from the wind. Visit GiordanaCycling.com for both men & women's cold weather cycle-wear.  

Giordana Thermal Bib Tights

Keeping Your Head (Warm)
Let's face it. About 90% of your body's heat is lost from the head and neck area. If you have a vented cycling helmet, you can get a stretchy cover to go over top. This way you don't have to be uncomfortable trying to fit a beanie underneath. If it is exceptionally cold, I like to wear a very thin Gore-Tex Windstopper Balaclava which works under most bike helmets and covers both your head AND neck.

Gore-Tex Windstopper Balaclava

Additionally you can keep your ears warm while reducing wind noise with Cat Ears ear covers. These really work well on the road and keep your ears covered with a soft fleecy material. Simple but effective.

Cat Ears, ear covers.

Keeping Your Hands Warm
As soon as it gets around 50 degrees, I switch from no-finger to full fingered cycling gloves. I prefer leather palmed cycling gloves as the suede patches seem to grip better and insulate against road vibration. Giro Sport Designs makes full fingered leather cycling gloves in eye-catchy patterns that help keep you visible in traffic. Some people also like split mittens but I find them to be a little too bulky for steering and shifting. 

Giro Full Fingered Leather Cycling Gloves

Bring Along Something Warm to Drink
Rather than take along the standard issue frozen water bottle, you can think outside the cup and bring a thermos of something warm to drink. I've taken along hot cocoa, tea, coffee...whatever, just as long as it wasn't a chilled beverage. You can still bring along some water but having a thermos of something warm will help heat you from the inside out!

I pack some hot cocoa in my bottle cage. Here it's getting refilled!

Thermal Cycling Jerseys vs Jackets
I generally will prefer wearing a thermal cycling jersey with a light base-layer in temps of 50 degrees and below. However if there is precipitation like rain or snow, I will wear a breathable yet waterproof cycling jacket. I especially like the Portland Women's Jacket from Showers Pass. It is fully lined with a drop down extension for extra coverage in the rain/snow. Has stealthy zip pits and is fashionable enough to stop for a latte. I've worn this jacket in the rain and was fully comfortable. Check it out at Showers Pass online.

My Showers Pass Portland Jacket after a good soaking.

The Wrap
El Nino is giving us a temperate break so far but don't count on it lasting forever.  If you are like me and want to extend your cycling season, you may want to consider adding these pieces to your cycling wardrobe. I ride for both sport and transportation so the pieces should transition smoothly for you to be able to run errands without screaming "Spandex".  Really there's no need for that with cycle wear that is fashionable, contemporary and multi-functional.  Keep in mind that many of the tops, gloves and Balaclava can also be worn for other outdoor activities such as running/walking so it's a good investment if you like to workout, outside.

Try not to be this poor guy this winter.

Winter Hydration Tips - How Much Water Do You Need?

The Goal: x4 - 24oz Polar Bottles per day

Winter air is notorious for being super dry. Today as I'm writing this, the outdoor humidity is only 20%. When I went snowshoeing the other day after Snowstorm Juno, the snow literally was powder. It was so dry that you couldn't even pack it to make snowballs.
Indoors, conditions can be even worse with heating units, fireplaces, etc. all blazing away. It can take humidity levels down to a very unhealthy level.

So just think what these conditions can do to your lungs, skin and overall winter sports performance. Making matters worse, being even slightly dehydrated puts you at greater risk for hypothermia! Nobody needs that. Here are some  simple ways to combat the problem of dehydration during the winter months.

Indoors: Get a Humidifier
Having proper humidity especially in your sleep and workout areas is key. My Nordic Track Ultra Flex is in the master bedroom so that whole area, minus the walk in closet is humidified. Room humidity of between 45-50% will make breathing easier and your skin feel more comfortable.
Traveling? I take along my Air O Swiss Travel Ultrasonic Humidifier. Pop a single serve water bottle on top and it pumps out an adjustable ultra-fine cool mist. Can be used at your desk in the office, hotel room. Anywhere! Get one here: Air-O-Swiss AOS 7146 Travel Ultrasonic Humidifier - Cool Mist



Internal Hydration-How Much Water Do You Need?
All the experts say "Drink plenty of water" but they never quite say exactly how much. A lot is going to depend on your size and overall activity. Obviously working out in the cold dry air will likewise put extra stress on your hydration efforts. I'm going to give you the 3 Liter Hydration Challenge as it is a good place to start.

THE PLAN: Drink x4 - 24 oz water bottles per day
You can use any BPA Free water bottle. I also like the thermal, stainless steel bottles as they keep the water nice and chilly for hours.

Pure Inventions Drops to Zoop Up Your Water

1.) First thing in the morning before you even get out of bed, down a 24 oz bottle of ice water. This will boost your metabolism and start things moving along for you. Water on an empty stomach cleanses the internal organs and bloodstream of impurities. You can even add Pure Inventions LLC - Green Tea Extract - Original Flavor, 2 fl oz liquid for flavor if pure water is just too plain for your tastes. So now you are a quarter way through your water quota for the day! 

24 oz Insulated Thermal Water Bottle

2.) Increase Your Intake of Raw Fruit, Vegetables, Smoothies and Soups
My breakfast is usually a smoothie with protein powder added in. I have the Vitamix 5200 Series Blender Super Package.  I toss in frozen berries, carrots, celery, apples, spring greens...whatever. This all goes towards your water totals for the day and the extra fiber + protein will keep you satisfied longer. It all helps the morning cleansing cycle to work at optimum level. Same thing for lunch. Start with some vegetable or lentil soup while you're getting the meal ready. Keep in mind that thirst often masquerades as hunger. Focus on high moisture content complex carbohydrates and you can count this as one half of one of the four - 24 oz servings of water for the day.

Raw fruits and vegetables in my VitaMix

3.) Take it With You
If you are trekking outdoors, just because it's winter doesn't mean you should leave your hydration pack at home. Your body heat will most likely keep the water in your reservoir from freezing (I've not had a problem during cold weather hikes).

Another thing you can do is pack some of that hot soup to help you warm up. Winter hikes are no place for a cold salad! I like to fill my wide mouth Klean Kanteens with soups and stews for the crew. A great way to hydrate and keep toasty while you're out in the outback. Check out all the colors of Klean Kanteen Wide Mouth Insulated Water Bottles with Loop Caps

Hot Homemade Cream of Broccoli Soup

4.) Sterilize Water on the Fly
Another thing you can do is invest in a filtering/sterilizing water bottle. That way you can use water available at the parks and recreational areas without carrying in so much of your own. I like the Camelbak All Clear as it can even be used with water from a running stream. The UV light in the All Clear is 99.9% effective on bacteria, viruses and protozoa. Pick one up here:
Camelbak All Clear Bottle Pre-Filter

Camelbak All Clear uses UV light to kill viruses, bacteria and protozoa

Include Fruits and Vegetables with Each Meal + 24 ozs of Water
I really enjoy my grilled salmon! I make it on my panini press and serve it on a bed of spring greens with sauteed mushrooms and peppers. I also like oven baked sweet potato fries as they are loaded with beta carotene. You can mix it up and use oranges and apples to garnish your greens as well. Meal time is also time for another 24 oz bottle of water. Three meals per day plus the 24 ozs you had before arising and you're DONE. See? It's not so hard and your fitness as well as over all performance with soar this winter. Just remember to space out your water consumption throughout the day as I've recommended here.

Panini Grilled Salmon, spring greens, raw mushrooms and sweet potato fries.

Winter Cross Training: Staying Warm and Dry

Layering 101 & Taking Along Something Hot to Drink! 

Winter is perhaps one of my favorite seasons for getting outdoors. My Dad taught us to love the snow and cold weather. He was always taking us sled riding...at night. I tell you my brother invented snowboarding by standing up on his Flexible Flyer on his down hill runs! We wore wool sweaters gloves and hats but none of the technical base layers we have available now. How ever did we survive?

Get Those Layers Right
Wool or Silk or even synthetic base layers beat cotton for winter layering. Why? Well, for one thing once cotton gets wet, it STAYS wet causing you to chill down. That's why denim jeans are not recommended for wear in the wintertime. Same thing. It gets wet, stays wet and then freezes... on you. You'll even do better wearing synthetics than cotton.

Women's Super.Natural Base layers shown here in Caviar

Super.Natural Wool Blend Base layers
These offer the best of both wool and easy care polyester. Made of 48% Merino Wool, 48% polyester and 4% Lycra for shaping and stretch, these are very thin and do not add bulk of restrict your movements under your clothes. Wool naturally wicks moisture and resists odor. The wide waist banded pants are also quite comfortable to wear under hard shell ski and snowboarding pants or bibs. See the entire line at SuperNatural.com

Waistband detail on Super.Natural base layer pants

Mid and Top Layers
A lot depends on the outdoor temperature and your level of activity when choosing your mid-top layers. As I prefer to operate more on the cool side, my base layer is all I would wear under my top layer jersey or thermal cycling jersey like this one below from Giordana with Bib Tights.

Giordana's Silverline Longsleeved Jersey & Bib Tights

Another option is to pick something like SmartWool Midlayers
which offer a bit more "heft" to the fabric. These are made of 100% Merino Wool and are very soft against the skin. I also like their designs with a zippered neck which help regulate your body temperature and keep you from overheating. So your base layer goes on first and then if it's really cold, a mid layer like this before putting on your coat.

Smartwool Women's NTS Mid 250 Zip T

Top Layers: Your Jacket, Vest or Coat
Once again there are so many ways you can go with this depending on the amount of physical activity you have planned for the day. When hiking, I prefer a vest and gloves which are usually fine enough for 35-40 degrees and above. The vest keeps my core warm without restricting movement in my arms. Gloves and wool socks help keep my extremities warm.

ExOfficio's Storm Logic Vest

I'm also liking the Novara Baker Bike Jacket because the sleeves have a stretch panel in them making it easy to bend at the elbows. It is actually a REI label jacket but really works well on a bike commute or walk in 35-40 degree weather. Read my full review on this jacket HERE. Visit REI.com online for the Baker Bike Jacket.

Novara Baker Bike Jacket

Skiing, Snowboarding Snowshoeing Top Layers
If you plan to be out in the snowy elements then you would do well wearing a goose down ski jacket. The second choice would be something like this Jenny ski jacket from Lole. It has a hood which is really important as about 90% of body heat escapes from the head and neck area.

Lole's Ski Jacket & Knit Cap

Wet, Rainy Weather
Some days we are up against the cold AND the wet. If this is you, you'll need to make sure you have a good, thermal waterproof jacket. The Portland Jacket from ShowersPass is amazing for a cold drizzly ride. Has a soft, brushed insulated interior with lots of pockets and zip pits to avoid overheating. Completely waterproof too. This jacket would work well with Giordana's FRC Thermal Bib Tights.

ShowersPass Portland Bicycle Jacket

Warm from the Inside
Our winter expeditions are never quite complete without taking along an insulated container of hot chocolate. It makes a big difference especially when you find yourself getting chilled. It is a very quick way to alleviate frosty feelings. I pack my Kleen Kanteen with hot soup, coffee, cocoa, whatever!

I have a larger Stanley Thermos that holds enough chunky hot stew for two people! Both travel along with us to the slopes and snowy fields.

A thermos of hot soup to keep you warm!

What's In My Gym Bag?

Essentials I pack for the health club.

I used to be an active Gold's Gym member primarily because it was on my way home from work. I would stop in every day during the week and get in a few reps and maybe an aerobics class before going home to dinner. Now I have a home gym and prefer getting my aerobic exercise by walking, running and cycling.
This week I'm on my way to The Women's Story at Crystal Springs Resort and am packing things I would usually take to the gym as this is a fitness event at a resort. Keeping in mind that most health clubs have pools, hot tubs, saunas and showers, I've also included a bath/shampoo kit.

Supplements for my workout

Supplements
These have to be easy to digest and take along. I take Rainbow Light's Certified Organics Women's Multivitamins daily so I like to bring them along so I can have them with lunch. Made with Organic Fruits and Vegetables, they are perfect with an equally healthy meal and I've never had an upset stomach taking them either with or without food. Same thing for the individually packaged Gummy Omegalicious chews. These include Omega 3 fatty acids with Vitamin C and can really help with post-workout inflammation.

Inflammation busters: Topricin Topical Pain Creme and Turmeric Supreme

Speaking of inflammation, there are things you can use prophylactically to help deal with soreness before it strikes. I use a small amount of Topricin on my knees and back and take Gaia Herbs Turmeric Supreme. Both will make a HUGE difference in your recovery time while lessening post workout soreness.

Molton Brown Women's Carry On Flight Collection

Travel Set
I'm really enjoying this complete set of body/ hair shampoos, conditioner and body/hand lotions from Molton Brown, London. Crystal Springs Resort & Spa provides Molton Brown bath products for your stay at the Grand Cascades Hotel. Be sure to take them with you! Otherwise, you can get their cool TSA flight ready travel set with everything you'll need for a shower after your workout.  This Women's Carry On Flight Collection contains: Pink Pepperpod Body Wash, Replenishing Hand Creme & Nourishing Body Lotion, Cress Purifying Shampoo, Mer-rouge Deep Conditioning Mask and Ambrusca Wash and Scrub.
Tip: Apply the Deep Conditioning Mask to your hair, wrap with a warm towel and sit in the sauna. The heat will give your hair a super penetrating moisturizing treat while you relax.

Post Workout & Recovery

After the Gym
If you've worked your muscles, it's best to get some protein in you within about 30 minutes of finishing up. Why? Well, protein is the building block of muscle tissue which has basically been torn apart to allow for new growth. I like the Garden of Life Raw Fit packets as they are easy to take with my Klean Kanteen. Just add water or even a bit of almond or rice milk and you have an instant High Protein Shake. Garden of Life is a bit different as it is made with raw, organic spouted grains like: brown rice, quinoa, buckwheat, garbanzo bean and amaranth grain. The Marley Coffee is really delicious, has a low glycemic index and helps burn fat.
Raw Protein to Go
The packets make it easy to take and make on the road as it mixes completely with no lumps. It also has probiotics and enzymes for superior gut health.

Basil's New Market Bag clips onto your rear rack.

My New Bag 
I'm taking this for The Women's Story because there will be some cycling involved and this new bag clips easily onto a rear rack or front of the handlebars. Holds A LOT and has both an outer and inner zippered pocket. Get a bicycle workout en route to the gym with this bag! NEW from Basil.NL 

Snow and Winter Survival Essentials

Fresh snow on the back acre of my New Jersey estate.

I really enjoy snowshoeing and everything snow related in the winter-time. In fact my fondest memories are of my father taking us all sled riding in deep winter at night. Super cold but we loved it! So I've learned a few things about keeping warm and safe in snowy-winter conditions, especially if you have to unexpectedly spend extended times outdoors.  Here's what I pack:

Hiking-Snowshoeing-Skiing
Make sure you dress in breathable layers like wool but skip the cotton. When you sweat, cotton stays wet and will eventually chill your core. Same thing for your socks and footwear. Pack an extra pair of Smartwool socks to change in case snow gets inside your boot. Weather-proof your boots with Sno-Seal or NikWax to help keep moisture out.

Hardshell Pants
Over top of my wool socks and boots, I wear Gore-Tex Paclite Snowboarding Pants. The zippers go all the way up and are sealed to keep snow and water out. The knees are articulated making them easy to bend and move in.

Warm Gloves

Lole of Montreal's Chunky Knit Ski Cap

I have many pairs of gloves but the ones I wear most in winter are made of soft kid leather and fur lined. Just like my boots, I give them a quick treatment with Sno-Seal once a year. This keeps them soft and supple because water exposure is what dries out the skins. Mittens may be warmer but won't help much with ski or snowshoe bindings.

Headwear 
I've said it before but it bears repeating that covering your noggin and neck area is perhaps the best way to prevent heat from escaping. 

A Balaclava which also covers your chin and mouth is ideal especially when worn as a layer beneath a loose knit wool hat.

The Kestrel 4500 gives you both weather tracking and compass directions.

Weather Tracker & Compass
You may be able to use your cell phone to get updates on the weather but what if you are out of signal range? Also remember that the information you get from that source is from the nearest weather reporting facility, not necessarily where YOU are at the moment.

I take along my Kestrel Weather Tracker because it calculates the changing atmospheric conditions where I am, alerting me to a falling barometer and wind-chill factors that can precede hypothermia. Additionally it has the ability to track wind speed and direction via a very accurate compass.  If you get turned around in white out conditions, the compass will be very handy to help show the way home.

Hot Food & Drink
Bringing along some hot soup is a really good idea as well. Even if you want to take a smaller sized 12oz thermal container, this will both hydrate, nourish and warm you while you are in freezing temperatures. 

Hot soup, broth or tea will help warm your core on the trail.

Fire!
Even if it is something as simple as a fire-starter, keep one with you in case you are lost, injured or just need to get warm. I keep one on my key-chain and always have one plus fire starting materials in my backpack. Cotton balls smeared with petroleum jelly work great to get a fire going. Don't leave home without it!

Camp axe, British Army Knife and Aurora Fire Starter all from Camping Survival.

First-Aid Kit
You don't have to go crazy but throw together a few bandages and antiseptic for the trip. Adventure Medical Kits has a not so bare bones Ultralight-Watertight .3 Kit that is just that and a lot more. I keep one with me in my handbag but for outdoor expeditions I will take a larger kit in the same series as I am carrying in for my hike companions. Every kit I've tried has been complete and totally worth bringing.

Adventure Medical Ultralight/Watertight Kits are perfect for snowy dayhikes.

Now you can certainly add other things to your winter backpack, but these are the essentials I take every time because they are lightweight and really earn their space. With the metal Klean Kanteen you can heat and melt snow for extra water while hiking so you needn't haul extra gallons. Definitely the way to travel light in the snow.

The main goal is to get home safe and stay warm!

Tips For Keeping Warm Outdoors

Having the right accessories such as these snowboarding gloves means warmer hands because you don't have to remove them to adjust your bindings.

Wintertime is always a challenge for getting outdoors. I have and love my Gore-Tex Hardshell Snowboarding Pants which have sealed full length zippers down the leg. These help with my skis or snowshoe boots so that I don't have to take them off needlessly.

Glove Love
The same thing with gloves. If you get a pair that are well articulated (read "fingered") you'll find that they can remain on while you adjust your snowboard or snowshoe bindings. Also, I use my Scott Snowboarding Gloves with my camera and to do other things that mittens won't allow.
Tip for Keeping Hands Warmer: Dry skin is really the bane of maintaining warmth. Try applying a good coat of either Vaseline Petroleum Jelly or Coconut Oil to your hands before putting your gloves on. Your skin will be very soft and your hands will stay much warmer.

Soup it Up
If you don't already have one, this is the time to invest in a Thermos or insulated container. They are reusable and can keep soup and or coffee piping hot for up to 8 hours! My favorites are made by Klean Kanteen who has also just come out with thermal food containers. I haven't tried them but their Wide Mouth Insulated containers come in 12, 16 and 24 oz which fits most of my soup and coffee needs. The larger container even holds enough soup for two.
Quick Hot Soup Tip: On the way out with no time to heat your soup? Put a cup of water in the microwave for 2 minutes. Add to your thermal container and add your soup if it's condensed. If not, leave the hot water in for about five minutes, then pour it out and add your cold soup. It will heat up enroute.

Dress the Part & Layer Right
If you train or ride your bicycle during the winter months, try to get a few cycle specific pieces like a jacket and pants which block the wind. Gore-Tex Windstopper fabric is lightweight, non-bulky and can be layered with a Merino Wool undershirt like those from Bluey Australia. Please DON'T layer with cotton though. During the wintertime, cotton holds sweat instead of wicking like wool causing you to chill down and freeze. Wool or silk baselayers work much better. However one of the best cycle wear that looks like street wear would have to be the Portland Jacket by Showers Pass. Fully tricked out as a technical jacket, it won't stand out when you stop for that Latte or Cappuccino Mocha.

Showers Pass Portland Jacket is warm yet breatheable. Perfect for layering and riding in the rain or snow.

Showers Pass Waterproof Pants

Stay Hydrated
Dehydration can sneak up on us during the winter months especially. All the same, if you are dehydrated, you run an even greater risk of hypothermia. Try sipping warm or hot liquids during your hike, ride or run. This is where carrying some hot soup will actually do double duty. The broth will replace much needed water in your system while warming you from the inside out. Don't over-do the coffee though. Caffeine actually acts as a diuretic, causing you to lose even more precious moisture! Soup or even hot cocoa made with milk is more nutritious, keeping you warm and energized for the trek.

Stay hydrated by taking along extra water for the trip.