Fuel Right To Stay Energized In The Cold

Staying energized and warm during cold rides and races is crucial, and it all starts with the right nutrition. In cold weather, your body expends more energy maintaining its core temperature, increasing your caloric needs. Here’s how to effectively fuel your body:

Pre-Ride/Race Meals: Your pre-ride or race meals should be rich in complex carbohydrates for sustained energy. Opt for foods like oatmeal, sweet potatoes, and whole-grain pastas. For races, ensure your last solid meal is consumed at least two hours before starting to give your body ample time to digest.

During the Ride/Race: Your body needs more calories on colder days. Aim to consume 60-90 grams of carbohydrates per hour. For shorter races, consider taking a gel about five minutes before the start to boost your energy levels. While our local conditions mean drinks don’t freeze, it’s crucial to continue hydrating, especially if your carbohydrate intake comes from your bottle. Cold weather can make us less inclined to drink, but maintaining hydration is vital.

Post-Ride/Race: It’s essential to refuel within 40 minutes of finishing your ride or race. Opt for a hearty meal or a recovery shake loaded with carbs to replenish your system and aid in recovery.

Stay warm and powered up,

Coach Zuan

P.S. Need more tailored advice? Our coaching can help customize your nutrition plan to meet your training needs!