When it’s cold and wet, like Ireland, getting the correct amount of food and drink into you on the bike really is crucial during winter training.
Eating and drinking enough while training or racing is obviously absolutely vital at any time of year.
But when it’s cold and wet, like Ireland at the moment, getting the correct amount of food and drink into you on the bike really is crucial.
Riders can often misjudge how hard their body is working to both ride and stay warm in harsh conditions, increasing the risk of getting the hunger knock or becoming chronically dehydrated.
Our guide to how much damage you’re doing on your coffee stop
If you do run into difficulty you can get cold very quickly.
And as well as the unpleasantness of limping home or struggling to the next shop when he can fill up; taking a hunger knock related hammering can also leave us open to getting sick more easily.
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You need to start your eating and drinking early in your spin. Don’t fall into the temptation of waiting until you feel thirsty or hungry.
Your body is working from the first pedal stroke so you need to keep it refuelled and efficient all the way.
It doesn't matter that it's colder now; it's essential to get those drinks into you at this time of year.
Winter training can be quite a social experience, so you need to make sure you don’t find yourself a couple of hours into a ride not having had much to eat or drink because you’ve been talking to everyone around you.
There won’t be too many jokes if you blow your lights!
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Be sure to drink at least every 20 minutes and don’t be fooled by not being as thirsty in the cold weather as you would be on a hot summer’s day.
You’ll be well wrapped up and pushing yourself along and therefore sweating a lot, which needs to be replaced.
Wet roads can be slippery and it can also be much breezier during this time of year. That means it can be harder to take your hands off the bars to get at your food.
So be sure to make the most of long straight roads, or indeed any stops for punctures.
Or better still, if the conditions dictate then just stop to refuel. But don’t hang around too long or you’ll get cold.
Have a look at the first video below for tips on refuelling at this time of year.
And take a look at our second video explaining how to make your own drinks to bring out training with you.
Refuel in winter
Making your drinks
