Winterise your exercise! 

Covid-19 Lockdown or restrictions might have encouraged you to seek more of your exercise outdoors or to cycle to work. As winter draws in there’s no reason, with the right preparation and kit, why that can’t continue.

Emily, our massage therapist and resident triathlon coach, has given us her top tips to beat the dark, cold and wet on your rides, runs and rambles:

Ride!

Remember: There’s No Such Thing as Bad Weather

When it comes to winter exercising, the adage comes to mind that “there's no such thing as bad weather, only unsuitable clothing”.

Don’t let the historic rainfall earlier in October put you off. With the right preparation, commuting by bike can still be enjoyable regardless of weather. 

The benefit of cycling-specific coats is that many offer more breathable fabric and vents, as well as sufficient pockets!

Clothing

As the temperature drops, layering becomes key. Merino wool works well across varying temperatures.

Waterproofs are best kept for rainy weather as they can become too hot once you get going and work up a sweat.

Good gloves and socks and/or shoe covers can ensure the cold and wet weather doesn’t prevail. I usually opt for neoprene gloves and socks for the rainiest days.

There are also good options to keep your head warm and dry including when wearing a helmet. 

Be seen

It’s important to be seen by other road users, so bright and reflective clothing is a must, and can be complemented by reflective details on your bike, such as spokes, stickers and saddle bags. 

White lights at the front and red lights at rear should be used day and night as the days become shorter and darker. USB lights need charging every few days but mean there’s no need for endless supplies of AAA batteries. 

Be comfortable and confident

For confidence and comfort, wider tyres with more tread work well in winter and can protect you from the pitfalls of potholes and punctures, whilst mudguards can reduce the splash of puddles. 

Less seasoned and confident riders can take advantage of cycle routes, many of which include quieter streets, and dedicated cycle lanes so as to avoid much traffic. It’s worth plotting a quiet commuter-friendly route in advance. Apps like Komoot or OS Maps are good for that. 

Give it a try

If you’re unsure winter commuting is for you and don’t want to break the bank, places like www.sportpursuit.com and www.decathlon.co.uk are good options for gear and equipment. 

And check out Emily’s blog post about looking after your bike and yourself.

Run or walk!

Not into cycling? Head out for a brisk (temperature or pace) walk, jog, run or a mixture! While there are no races, it’s good to take your eyes off the Garmin, enjoy the scenery and some fresh air.

The same tips as above apply:

• Be safe - run or walk in safer areas, street lit areas, with someone if possible (and within Lockdown or local restriction rules) and tell someone where you’re going and when you expect to be home. Use the privacy option on your GPS app of choice so it’s not clear to others where you start and finish your exercise.

• Be seen - wear hi-vis and reflective clothing. Use a good head torch with a front and back light if you’re running or walking in darker areas.

• Choose clothing carefully - make sure your clothing is suitable for the weather but also for the amount of exertion you will do. You’re likely to get quite hot when you run so start out with a couple of layers, gloves and a buff-type stretchy tube on your head if it’s chilly, all of which you can easily stow or tie round your waist as you get warm.

Stay indoors!

This is also a good time to do things that you haven’t had time to do previously: stretching, core strengthening, activating your Glutes. Emily is running three virtual classes a week to cover all the above. All you have have to do is roll out of bed and log on. (Pyjamas and coffee welcome!). 

Words and images by Emily Chong.