WINTER NUTRITION FUEL THE FIRE

Getting the most out of your winter training means making sure you are optimally fuelled for every ride. Joe Laverick investigates the specific demands of cold season nutrition

The days are getting shorter and the mercury is plummeting. Winter is here. Maintaining a consistent training load during the British winter can be diffiult. The cold, dark days envelop us in a battle with both the elements and our motivation. As the weather worsens (yes, sorry, it will) and your training load changes as you embrace winter routines, there is something else to consider beyond keeping warm and dry: should your fuelling habits change too?

With fewer races and events on the calendar until spring – unless you’re a fan of cyclo-cross – most cyclists tend to reduce the intensity and focus on building their base. With a switch to base training, nutrition changes too. For endurance rides, the minimum recommended intake of carbohydrate is 40g per hour.

It’s not all about carbs per hour. There are more considerations when it comes to energy expenditure over the winter months. Many of us reduce our training volume, discouraged by the inclement conditions. On the other hand, training can become more energy-intensive owing to the gruelling nature of winter riding. Sports nutritionist David Starr (eatdrinkwin.co.uk) explains: “Extra clothing, stronger winds and higher rolling resistance can all make winter training a little harder than you anticipate. Very cold weather may increase your need for carbohydrates, if only to fuel the shivering!”