When riding outside during the winter months, greater emphasis should be placed on carbohydrate replacement. Exposing the body to the cold for prolonged periods of time reduces fat utilization and increases the demand for the precious fuel - glycogen. Depleting glycogen stores will contribute to fatigue leading to a decrease in muscular activity and possibly hypothermia.

To ensure you’re off to a good start eat 1 to 2 grams of carbs per lb of body weight one to four hours before exercise. During the ride consume 30 to 60 grams per hour to help maintain glucose levels and spare glycogen stores. Increasing the concentration of your drink of choice or carrying something that is easy to eat in the cold will help supply the carbohydrate need. My favorite is a 2-pack of Fat Free Fig Newtons (1 cookie has 22 grams of carbs). It is both easy to carry and eat in the cold. For the post ride, replenish for the next day’s riding by consuming 3 to 5 grams of carbs per lb.

And don’t forget your lip balm.

Todd



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