Sweat Protect: How to NOT ruin your bike while training indoors this winter

There’s nothing quite like the off-season to get yourself on a structured plan through indoor cycling on a turbo trainer.

During the summer, many cyclists log long miles just for the sheer joy of riding – that's what makes us cyclists, after all. Yet, as we shift our focus towards improving and reaching our peak performance, we often find ourselves missing the structure and form we worked so hard to cultivate during the winter months. It's during those dark and rainy days when an intense structured workout with friends in a warm, dry room is a perfect solution. The off-season presents an excellent opportunity to revamp your training plan, set your goals, and prepare for your key event the following summer.

Unless you have the freedom of chasing summer across the world for 12 months a year, the best way to fit a significant amount of training in during the cold, dark months is on a turbo trainer. The problem that a lot of people face is not having a second bike that they are willing to ‘sacrifice’ to the blood, sweat and tears that rain onto their ‘turbo bike’.

However, this has not got to be the case. Your one bike to rule them all, your pride and joy, your race bike, can also be your turbo companion without it getting ruined by following a few key steps.

In this guide, we'll explore how to safeguard your bike and keep it in great shape while training indoors.

Turbo-Proofing Your Ride: The Preparation

To ensure your bike's protected before mounting it on the turbo, there are a few essential steps. Greasing your headset bearings should be a top priority, as they are usually the first victims of neglect, whether you're cycling indoors or outdoors. You may have noticed brown water running down your fork when washing your bike; this is rust from the neglected headset bearings. While these bearings will eventually need replacement, allowing sweat to accumulate in them over months will accelerate their deterioration.

Applying grease creates a waterproof barrier, safeguarding these crucial components. Don't forget to apply a bit of grease around your stem bolts to form a waterproof barrier for this vulnerable area.

Investing in a sweat catcher is an excellent way to shield these areas from sweat exposure. These are V-shaped pieces of fabric that wrap around your handlebars and are secured to your seatpost. They start at around £10 and offer valuable protection. We recommend removing the sweat catcher after each ride so that it can dry out if it's wet without touching any bike components. Simply using a towel to dab yourself while riding can also help keep your bike safe.

For an added layer of protection, we recommend Muc-Off's Sweat Protect or Bike Protect product. This oil-based coating effectively displaces water. However, exercise caution when applying it, as it's a spray, and the last place you want it is near your brakes, discs, or rim. Ensure you cover the braking contact points before using this protector.

Insert a brake pad spacer. If you are on rim brakes, you don’t need to worry. If you are on discs then it’s vital to insert a pad spacer to replace where the disc on your rear wheel would normally be. If you forget to do this and accidently pull on your brake level the pistons in your brakes will close and you won’t be able to get your disc back in when reattaching your rear wheel. This is really easy to prevent and really inconvenient when forgotten as it may require a brake bleed.

Cool Comfort

Ensuring adequate ventilation is a crucial practice, benefiting both your workout performance and the protection of your bike from excessive perspiration. Think of a fan as a wise investment in your and your bike's long-term well-being. Regardless of whether you initially feel cold or live in a cooler climate, failing to open a window and use a fan during your indoor cycling sessions can lead to an increase in your core temperature. This rise in temperature can not only diminish your performance but also result in a significant amount of sweat.

It's important to understand that your sweat contains corrosive salts, making it potentially harmful to your bike. These salts can initiate the deterioration of bike components, especially in areas where water can pool. Using a fan is advantageous because it aids in the evaporation process, ultimately reducing the amount of sweat that comes into contact with your bike. However, the importance of ventilation extends beyond the duration of your ride.

After completing your session, keeping the fan running and a window open is crucial for ventilating the room and reducing humidity levels. Additionally, consider using a dehumidifier to reduce the room's moisture levels.

Winter's Dirty Secret: Keeping Your Bike Clean

Just like when you ride outdoors and wash your bike to remove salt and dirt buildup, the same principle applies to indoor riding. Even though your bike may not appear visibly dirty, it's essential to clean it to get rid of accumulated salt. Treat your indoor-ridden bike like a summer ride: hose it down and allow it to dry. You may need to leave it in front of a fan or in a warm, well-ventilated room to expedite the drying process. This swift drying is crucial to prevent component rusting. Again, when cleaning and drying pay close attention to your headset.

Additionally, pay close attention to your drivetrain. You might assume that indoor riding keeps your drivetrain (chain, chainring, cassette, etc.) free from mud and road grime. However, you'd be surprised at how, even in a clean indoor environment, mechanical wear and dust can necessitate cleaning. Make sure to clean it and apply a dry lube or wax for proper lubrication.

Routine TLC

Now that we've discussed the application of grease and protectors for your bike, it's equally crucial to maintain a regular maintenance routine. Just as you would clean your bike after riding outside during winter, it's essential to clean it after indoor training sessions. Cleaning too frequently may introduce excess moisture to your bike's components without allowing them to dry properly. On the other hand, cleaning too infrequently might leave corrosive salts on your bike. Don't forget to remove the front wheel when cleaning, as sweat tends to accumulate between the axle and forks.

When it comes to bar tape, it's the least glamorous task for any bike mechanic so save them from the smell and you from needing new bars. Unwrapping bar tape that has endured a winter's worth of sweat can reveal deteriorated and corroded handlebars beneath. Proper cleaning and disinfection are essential. Muc-Off offers a bike-safe antibacterial spray, which we highly recommend for cleaning your bar tape. Depending on how extensively you've ridden your bike over the winter, you may need to replace it at some point. While gloves can protect your bar tape from damage, they might not be the best option for indoor training sessions that already make you feel like you're in warm weather conditions.

Final note, when moving your bike be careful not to put any stress on your bike’s axles. It’s not natural for it to have a 22kg anchor instead of an 800g rear wheel, so for any big movements or carrying from A to B, detach it from the turbo.

Ready for the Road

Indoor training on a smart turbo trainer can be game-changing for your winter fitness but don't forget to care for your bike. With proper setup and maintenance, your bike will remain in excellent condition, ensuring it's ready to seamlessly transition between indoors and outdoors.

Have any other tips for protecting your bike while turbo training? We’d love to hear it, head over to our Instagram page and join the discussion.

Want to set a goal to train for this winter? Get in touch for our road cycling holiday offers in 2024.

Art Meets Adventure: Our Partnership with Loopie Route

We are thrilled to announce an exciting collaboration that brings together design, cycling, and the breathtaking beauty of the French Alps. Slipstream Adventures has joined forces with the talented graphic designer and fellow cyclist, Paul, also known as Loopie. Together, we have embarked on a creative journey that has culminated in the creation of the magnificent Slipstream Adventures cycling jerseys.

When it came to designing our new jerseys, it was a no-brainer for us to turn to Loopie. With his talent and unique prints, we knew we wanted to incorporate this into our jerseys. We went on to design a jersey that truly captures the essence of our cycling adventures. The majestic peaks, the winding roads, and the sense of accomplishment that comes from conquering the legendary climbs – all of these elements are woven into the fabric of our collaboration. The climb featured on our jerseys is globally iconic from it being featured numerous times in Le Tour de France, and this year’s Etape du Tour.

Loopie captures the essence of these legendary routes, showcasing their dramatic hairpin turns, mountainous backdrops, and the joy of conquering them. Through using GPS renders Loopie’s designs accurately create turn-by-turn profiles of the notorious climbs and Cols exactly as you’ve ridden them.

In addition to our jerseys, our collaboration with Loopie extends further. Together, we have created a unique trophy for the awards that take place in our chalets during your Slipstream Adventures holiday as well as a collection within Loopie’s fantastic range of prints.

So, as you prepare for your next Slipstream Adventures cycling holiday, get in touch to place an order for a jersey. Wear it with pride, knowing that it represents more than just a piece of apparel. It will be a memento of your achievement and the beauty of the ride while wearing an incredible piece of fabric created in Italy by Santini.

Which Col is it on the back of the jersey? Come out here to Morzine to find out.

Not All Sugars Are Created Equal

We’ve all been there, thinking, this sandwich should cover me for the next 5 hours on my bike. 3 hours later you’re sat outside a cafe shivering on a hot day wondering where it all went wrong. This article should help you better understand a vital fuel source of cycling and how your body processes it.

Types of sugars

There are two main types of sugars: simple sugars and complex sugars. Simple sugars, also known as monosaccharides, are quickly broken down by the body and absorbed into the bloodstream. They include glucose, fructose, and galactose. Complex sugars, also known as disaccharides and polysaccharides, take longer to break down and are absorbed more slowly by the body. They include lactose, sucrose, and starch.

Glucose is the most important sugar for energy production in the body. It is the primary source of fuel for the brain and muscles during exercise. Fructose and galactose can also be converted to glucose in the liver for energy production.

When simple sugars are consumed, they are quickly broken down and absorbed into the bloodstream. This causes a rapid increase in blood sugar levels, which triggers the release of insulin from the pancreas. Insulin helps to move glucose from the bloodstream into cells for energy production or storage. Complex sugars take longer to break down and are absorbed more slowly into the bloodstream, causing a more gradual increase in blood sugar levels.

The Big 3: Fructose, Glucose and Maltodextrin

Fructose, glucose, and maltodextrin are all types of carbohydrates that can be used as energy sources during exercise. However, they differ in their chemical structure, how quickly they are absorbed, and how they are metabolized by the body.

Fructose is a simple sugar that is found naturally in fruits, vegetables, and honey. It is absorbed more slowly than glucose and is metabolized primarily in the liver. While fructose can be used as an energy source during exercise, it may not be as effective as glucose because it is metabolized more slowly and is not as readily available to working muscles (1).

Glucose is a simple sugar that is the primary source of energy for the body. It is found in many foods, including fruits, vegetables, grains, and dairy products. Glucose is absorbed quickly into the bloodstream and is metabolized by the muscles for energy. It is an important energy source during exercise, particularly during high-intensity activities (1).

Maltodextrin is a complex carbohydrate that is made up of chains of glucose molecules. It is derived from starch and is commonly used as an ingredient in sports drinks and energy gels. Maltodextrin is rapidly absorbed into the bloodstream and is metabolized by the muscles for energy. It is a popular carbohydrate source for cyclists and endurance athletes because it provides a sustained release of energy without causing gastrointestinal distress (2).

Fructose, glucose, and maltodextrin all have different characteristics and can be used as energy sources during exercise. Sports fuels such as mix and gels usually have a combination of these sources to provide the optimum absorption for your body.

What’s in my mix?

Most sports fuels use a combination of maltodextrin and fructose, rather than glucose alone, because this combination has been shown to optimize the absorption and utilization of carbohydrates during exercise.

Glucose is a simple sugar that is rapidly absorbed into the bloodstream and used for energy, but the rate of absorption can be limited by the availability of transport proteins that carry glucose across the intestinal wall. Fructose, on the other hand, is transported more slowly than glucose and is not as readily absorbed by the body, which means that too much fructose at once may not be fully absorbed and utilized for energy production.

Maltodextrin, on the other hand, is a complex carbohydrate that is more easily digested and absorbed than other complex carbohydrates like starch. It is rapidly absorbed into the bloodstream, providing a quick source of energy, and is tasteless, making it easy to use in sports fuels.

Combining maltodextrin and fructose in a 2:1 or 1:0.8 ratio has been shown to optimize the absorption and utilization of carbohydrates during exercise. Maltodextrin provides a quick source of energy, while the addition of fructose helps to increase the overall amount of carbohydrates that can be absorbed and utilized by the muscles. This combination has been shown to provide sustained energy during prolonged exercise, while also reducing gastrointestinal distress compared to other carbohydrate combinations.

Overall, the combination of maltodextrin and fructose has become popular in sports fuels because it has been shown to optimize the absorption and utilization of carbohydrates during exercise, providing athletes with a sustained source of energy and reducing gastrointestinal distress.

2:1 or 1:08, which is best?

Recent research has indeed suggested that a 1:0.8 maltodextrin to fructose ratio may be more effective than other carbohydrate ratios for athletes, particularly endurance athletes.

The reason for this is related to the way that carbohydrates are absorbed and metabolized by the body during exercise. When carbohydrates are consumed, they are broken down into their component sugars, such as glucose and fructose, which are then absorbed into the bloodstream and transported to the muscles for energy production.

However, the rate at which carbohydrates are absorbed can be limited by the transport proteins that carry them across the intestinal wall. Fructose, in particular, is transported more slowly than glucose due to the limited availability of transport proteins. This means that if too much fructose is consumed at once, it may not be fully absorbed and utilized by the muscles for energy production.

By combining maltodextrin with fructose in a 1:0.8 ratio, recent research has shown that the absorption and utilization of carbohydrates can be optimized during exercise (3). Maltodextrin is rapidly absorbed and metabolized, providing a quick source of energy, while the addition of fructose helps to increase the overall amount of carbohydrates that can be absorbed and utilized by the muscles.

In addition, the 1:0.8 maltodextrin to fructose ratio has been shown to reduce gastrointestinal distress compared to other carbohydrate ratios, which can be particularly important for athletes during long-duration events (4).

Like our holidays, this has got to be tailored to you

Ultimately, the most important thing to note here is that individual tolerance and preference for different carbohydrate ratios can vary. You should experiment with different ratios during training to determine what works best for you as some people tolerate different sources of carbohydrates more effectively.

This also goes for the quantity of carbohydrates that one can stomach while exercising. You hear of friends and teammates with stomachs of steel that can hold down just about anything, but that might not work for you and if you have gastric distress then that nutrition plan hasn’t worked for you. 2:1 ratios may be fine for some however a ratio of 1:0.8 maltodextrin to fructose may be more effective than other carbohydrate ratios for athletes with more sensitive stomachs.

Getting your fueling strategy right is key for the enjoyment of social, training, or competitive rides. Now go and find another reason why you have to go into that cafe.

References:

1. Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(Suppl 1), 25-33.

2. Jentjens, R. L., & Jeukendrup, A. E. (2005). High rates of exogenous carbohydrate oxidation from a mixture of glucose and fructose ingested during prolonged cycling exercise. British Journal of Nutrition, 93(4), 485-492.

3. Wallis, G. A., Rowlands, D. S., Shaw, C., Jentjens, R. L., & Jeukendrup, A. E. (2005). Oxidation of combined ingestion of maltodextrins and fructose during exercise. Medicine and Science in Sports and Exercise, 37(3), 426-432.

4. Baur, D. A., Schroer, A. B., Luden, N. D., Womack, C. J., Smyth, S. A., & Saunders, M. J. (2018). Glucose-fructose ingestion and exercise performance: the gastrointestinal tract and beyond. Journal of sport and health science, 7(1), 1-9.

Disclaimer: I am not endorsed by any products here nor is this professional health advice. If you currrently have gastro issues, you may want to see a professional dietitian.

Fuel Your Ride: A Road Cycling Nutrition Guide

If you're a cyclist looking to take your performance to the next level, it's essential to fuel your body with the right nutrients. Sports nutrition plays a crucial role in helping cyclists maintain their energy levels, prevent injuries, and achieve their goals. The nutritionists at Trainer Road claim that the right nutrition plan can influence your performance gains by up to 50%. In this blog post, our founder Sam, through his fitness instructor and nutrition studies, will explain the key principles of sports nutrition for cyclists’ and explain why getting your diet right when on holiday with us is essential to maximise your enjoyment and performance.

Carbohydrates are King

Cyclists rely heavily on carbohydrates for energy during long rides. Complex carbohydrates, such as whole grains, vegetables, and fruit, are ideal because they release energy gradually, providing a steady source of fuel for your ride. There are a wide variety of complex carbohydrates, including quinoa, brown rice, sweet potatoes, and lentils. These complex carbohydrates also contain important vitamins, minerals, and fibre that can help keep you feeling full throughout your ride.

Simple carbohydrates are made up of one or two sugar molecules and are found in foods such as fruit, sweets, and most energy gels. They are quickly absorbed by the body, causing a rapid increase in blood sugar levels. However, this spike in blood sugar is usually followed by a crash, which can leave the body feeling fatigued and low on energy.

In contrast, complex carbohydrates are made up of multiple sugar molecules and are found in foods such as whole grains, vegetables, and legumes. They are slower to digest and are absorbed more gradually, providing a steady source of energy over a longer period of time.

It is important to remember that not all carbs are created equally. Grains stripped of fibre such as white rice, pasta and bread, are considered complex carbohydrates, however, they are broken down quickly by the body making them easy to digest and absorb.

When on a long ride, it is best to consume a combination of simple and complex carbohydrates. Simple carbohydrates can provide a quick burst of energy when needed but should be balanced with complex carbohydrates to maintain energy levels over a longer period of time. Rice cakes are a favourite amongst the pro peloton and are easy and cheap to make. You can watch here this great video by GCN on how to make them.

Protein Builds and Repairs Muscle

Protein is essential for building and repairing muscle tissue, which is crucial for cyclists. Good clean sources of protein include beans, chickpeas, lentils, tofu, nuts and seeds. Nut butters and tahini can be a great way to get protein through a different meal such as on toast, cereal, or as a dip. A well-planned diet can provide all the necessary protein to support muscle growth and recovery. If you’ve got the time to dive into the macro nutrition of what you are eating we recommend the app MyFitnessPal. MyFitnessPal is a nutrition app that helps users track their diet. Users can log their meals and track their intake. The app has a large database of foods making it easy to log meals accurately by simply scanning the bar code of packet foods. This is a good place to start until you’re roughly familiar with the macros and micros of a given meal.

Don't Forget About Fats

While carbohydrates and protein are essential for cyclists, fats also play an important role in fueling your ride. Healthy fats, such as those found in nuts, seeds, and uncooked virgin oils, provide long-lasting energy and can help reduce inflammation in the body. Omega-3 fatty acids, which are found in walnuts, chia seeds, and flaxseeds, can also help reduce inflammation and improve recovery time.

Hydration is Key

Cyclists can lose significant amounts of water through sweat, so staying hydrated is critical. There are a lot of factors influencing the amount of water you need to consume. A road cycling holiday with us in the Alps is likely to be a warmer climate than you usually ride therefore your water consumption should increase. Wooden chalets, higher elevation, and dry air all affect hydration. Aim to drink at least 2.5-3.7 litres of water per day, and drink before, during, and after your ride. For longer rides, add electrolytes to your drinks to replenish the minerals lost through sweat and help your body retain the volume of water you are consuming. If you’re feeling dehydrated and want to catch up, coconut water is high in electrolytes which helps your body absorb the fluid.

Timing is Everything

When it comes to sports nutrition for cyclists, timing is everything. To maintain energy levels during your ride, consume a pre-ride meal that's high in carbohydrates and low in fat and fibre. It will vary with the individual’s physiological and metabolic structure but as a general rule of thumb during your ride, aim to consume 30-60 grams of carbohydrates per hour, depending on the duration and intensity of your ride. And post-ride, make sure to refuel with a meal that's high in carbohydrates and protein to help repair muscle tissue and replenish energy stores.

Inflammation: Friend or Foe?

Lastly, I want to talk about the often-overlooked topic of inflammation. Inflammation is a natural response by the body's immune system to injury or infection. During exercise, such as cycling, muscles undergo small amounts of damage which trigger the body's inflammation response. While this is a normal part of the body's repair process, chronic or excessive inflammation can lead to decreased performance and increased risk of injury. To reduce inflammation, cyclists can focus on consuming a diet that is high in anti-inflammatory foods such as fruits, vegetables, whole grains, nuts, and seeds, and prioritise rest and recovery time. Massages, stretches, and foam rolling also help. When looking at recovery not only should you incorporate recovery rides and rest days into your training plan but you should also focus, especially on these days, on getting your diet right to reduce inflammation.

For all of our cycling holidays, we craft our menu to follow these key principles so our riders will feel great both on the bike and around the dinner table. We understand that getting the right nutrition can make all the difference to your enjoyment on the road. Our amazing chef in Morzine is happy to cater for dietary requirements such as gluten-free, vegetarian or plant-based vegan diets. So, fuel up, book your flights, and taste how delicious a menu designed around cyclists can be.

Why Morzine Should be Your Next Road Cycling Holiday Destination

Morzine, a charming mountain town located in the heart of the French Alps, has long been a popular destination for skiers and snowboarders during the winter months. However, Morzine is also an excellent destination for road cycling enthusiasts during the summer season. Mountain bikers flock to Morzine for its world-famous bike parks but it’s not just the trails where the fun is happening. With its breathtaking scenery, challenging climbs, and well-maintained roads, Morzine is an ideal destination for any road cyclist looking for an unforgettable experience. Read on for why a Slipstream Adventures holiday in Morzine will be ideal for you.

Discover the Ultimate Road Cycling Destination in Morzine, France

The town of Morzine is nestled in a picturesque valley surrounded by the French Alps, offering stunning views of the mountains and valleys. Cycling up the Col de la Joux Verte, Col de la Ramaz, or the Col de la Joux Plane, will take your breath away with their stunning vistas. The winding roads through the mountains offer some of the most spectacular and varied scenery in Europe, including beautiful lakes, charming villages, and picturesque valleys. Being nestled in a valley rather than the side of a mountain makes Morzine an ideal location for a road cycling holiday as you have a choice of routes in and out of the town to ease your legs into the alpine roads.

The Cols

One of the main attractions of Morzine for cyclists are the iconic climbs. The town is famous for its mountain passes, including the Col de Joux Plane, which has been featured in the Tour de France several times and will be the ultimate climb of the Tour’s stage 14 this year. The climb starts in Samoëns and is 12.8 km long with an average gradient of 8.5%, making it a true test for any cyclist. Other challenging climbs in the area include the Col de la Ramaz, the Col de la Joux Verte, and the Col de la Colombière. Each of these climbs has its own unique character and scenery, making them a great addition to any cyclist’s bucket list.

But Morzine isn't just for seasoned cyclists. The town also offers a variety of routes for beginners and intermediate riders, with plenty of flat and rolling terrain to explore. Whether you're looking to challenge yourself or just enjoy a leisurely ride through the beautiful countryside, Morzine has something to offer.

Big Events, Quiet Roads

Being a host of some of the biggest races on the world stage including Tour de France, Etape du Tour, and Criterium du Dauphine, the roads in the area are well-maintained, making for smooth and enjoyable rides. The road network of Morzine is vast with main roads following the valley floor meaning you will often have the alpine roads to yourself or just shared with considerate motorists choosing the roads less travelled. With the low volumes of road traffic, smooth roads are kept safer and the tarmac is preserved.

Morzine has a vibrant cycling culture, with a variety of events and competitions held throughout the year. Many of the cafes, bars and restaurants are also cycling-friendly, offering facilities for storing bikes and even free bike washing stations. All of our accommodation is bike-friendly meaning there will be plenty of space to store your bikes. We have washing machines to wash your kit after the ride so you have space in your case for a few other things than 5 pairs of bib shorts.

Your Time Off The Roads

It's not just the cycling that makes Morzine a great destination. The town is surrounded by beautiful forests, meadows, and mountains, making it the perfect place to relax and unwind after a long day on the bike.

Morzine is also home to, according to Red Bull, the best mountain bike park in Europe, Portes du Soleil. If you fancy trying mountain biking out we can incorporate this into your holiday. The area is surrounded by businesses offering a variety of mountain sports including canyoning, kayaking, rafting, and paragliding.

If you're looking for a more laid-back experience, Morzine's town centre is full of cafes, restaurants, and bars where you can relax and soak up the atmosphere. There is a network of free buses taking you to Lac Montriond to sunbathe, swim, or paddleboard. Explore the waterfalls of Nyon, Ardent, or Brochaux and take the pace down a little.

Throughout the planning of your holiday with us, we can help plan, book, and organise activities during your downtime and rest day so you make the most of being in a beautiful part of the French Alps.

The Ideal Location

There are also plenty of restaurants serving delicious local and international cuisine, as well as a variety of shops selling cycling gear and bike rentals. Would you like to try a lightweight climbing bike? We can help organise your rental. Love the feel of your own bike and couldn’t imagine leaving it behind? Our transfers include the transportation of your bike.

Its proximity to Geneva airport means you can spend more time enjoying your holiday and less time travelling to it. Geneva airport, only 1 hour and 15 minutes away, is well-served by airlines from all over Europe and the rest of the world with the budget to premium airlines offering flights.

Slipstream Adventures Will Take Care Of It

In conclusion, if you're looking for an unforgettable road cycling holiday, Morzine should be at the top of your list. With its stunning natural beauty, iconic cols, and cyclist-friendly infrastructure, it's the perfect destination for riders of all levels. To find out the best routes to the places we’ve been talking about, the accommodation which is ideal for cyclists, and be spoilt by our chef cooking delicious food, get in touch, pack your bags, and get ready for the trip of a lifetime!

Gear Up for Spring: Your Clothing Guide for Road Cycling

As the weather starts to warm up in spring, many road cyclists are eager to unhook their bikes from the turbo and hit the road to enjoy the beauty of riding outdoors. However, with changing temperatures and unpredictable weather conditions, it can be challenging to figure out what to wear for road cycling in spring. This is a key time to get training ready for your road cycling holiday. We will discuss the essential clothing items for road cycling in spring and how to wear them to ensure you’re comfortable and warm when riding outdoors.

Base Layers

Base layers are the foundation of any cycling outfit, and they are especially crucial during the spring months when temperatures can fluctuate rapidly. A good base layer will help regulate your body temperature and wick away sweat to keep you dry and comfortable. These are one of the least expensive garments for cycling. Almost all cycling clothing brands will do a base layer and they are worn under your jersey so the design isn’t too important here. We opt for a tightly meshed vest to keep our core protected while remaining breathable. The absence of sleeves means your movement isn’t restricted which, when layering, is key to being comfortable on the bike.

Jerseys

A cycling jersey is another essential item for spring road cycling. Look for a slightly heavier fabric density than you would typically wear in summer. It must also be breathable and have moisture-wicking properties to keep you cool and dry during your ride. Most jerseys come with a full-length zipper that allows you to adjust ventilation as needed, which is particularly useful when the temperature starts to rise. In spring your temperature when climbing can be hugely different than when descending or if the sun goes in. If you're cycling in cooler weather (5-12 degrees), we recommend a long-sleeved insulated jersey or, at the bottom end of that temperature range, a windproof jacket to keep you warm. We find Gore-Tex to be a brilliant fabric on the bike as breathability is key to not getting a chill from sweating.

Shorts and Leg Warmers

If you’re not on the camp of bib shorts yet - try them out and we’re sure you won’t look back. Bib shorts are an essential item for any cyclist as they keep the chamois (padded insert) in the place where it will provide the greatest protection and comfort during long rides. Bib tights are full-length bib shorts that are often made from a thicker fabric for insulation. Bib shorts with leg warmers underneath are a great alternative to bib tights for versatility as you only need to buy the leg warmers combined with your current shorts, rather than forking out for a pair of tights. I’m sorry but as we spend most of our time in Europe, socks go OVER the tights, but feel free to get in touch as to how very wrong it is. Cargo bib shorts are a relatively new design and are popular with gravel biking. However, in the cooler months, we find them great for road cycling as they have a leg pocket meaning you can access food or your phone easily without having to pull up all the layers to get to your jersey pockets.

Sleeves and a Gilet

Spring weather can be unpredictable, and you may start your ride in chilly temperatures only to find that the sun has come out and the weather has warmed up. Again, versatility is key here and arm and leg warmers, plus a gilet are all compact garments that can be stashed into your jersey. This combination is a great way to regulate your body temperature without having to change your entire outfit. Arm warmers and a gilet allow you to keep moving while regulating your temperature as they can be removed or put back on while riding. Jackets on the other hand can be a little tighter over the wrists or more fiddly requiring better bike-handing skills to take off and on while moving.

Gloves

Gloves are essential for road cycling, no matter the season. In spring, on colder days you'll want to look for a pair of full-length gloves that will protect your hands from wind and cold but won't cause your hands to sweat and overheat. Look for gloves with a good grip, which will come in handy for gear changes if the weather gets wet. Some gloves have a feature which works with touchscreens such as your cycling computer or phone. We highly recommend this as it saves exposing your hands to the elements when you need to give your excuses of why your “1-hour short ride” has turned into 3, plus a coffee stop.

Overshoes

The final piece of essential clothing in your artillery against the elements are overshoes. Overshoes can be a great addition to your road biking gear when cycling outdoors in the spring because when you’re travelling at speed you’re creating a feeling of a wind chill that can make your feet cold, and wet road spraying up will exacerbate the discomfort. Cold numb feet with a lack of blood flow can cause issues with your feet. Shoe covers help to protect your shoes from getting wet and dirty, as well as keep your feet warm and dry. Some can even offer additional aerodynamic benefits, helping you to ride faster and more efficiently. We love ‘toe thingys’ when the temperates are above 5 degrees for their protection against the wind while being highly breathable by only covering half of your shoe. Neoprene should typically be used only to protect your feet from rain or extreme weather as it’s less breathable than other fabrics and can cause your feet to get cold from the sweat despite being impermeable. One last point to make is socks and shoe tightness. You will want thicker socks for colder riding but make sure you relax the tightness of your shoes to compensate for the increased volume of your foot, otherwise, it will affect your circulation and cause cold feet.

Also Consider

Here are a couple of other things to consider to take the chill off a spring morning. A cap. This can be worn under your helmet to keep your head warmer, great when you wear a lightweight ventilated helmet all year round. It also draws due attention from everyone at a cafe when you’re not on your bike, just to let them know you’re a cyclist and you’ve earnt those 5 slices of cake. A neckwarmer/buff. For its size, it offers great protection against the wind on your neck and face. We however only use one in extreme cold as sealing in the heat at the top of your jersey prevents airflow and ventilation. Finally, don’t forget your lights even during the day. A rear light is a minimum, a front light helps bring attention to your presence on the road and may reduce the risk of cars pulling out on you. Seeing fewer cyclists on the road may reduce motorists’ awareness of you therefore the more attention you can bring to yourself the better.

In summary, when it comes to road cycling in spring, it's essential to have the right clothing to ensure your comfort and enjoyment on the road. Getting your clothing right can make this one of the best seasons to cycle in as the roads may be quieter and nature is coming back to life. Breathability in your base layers, jerseys, jackets, shorts, overshoes, arm and leg warmers, and gloves are all essential items that will keep you comfortable and protected from changing weather conditions. They will help regulate your body temperature and keep you dry from the inside and outside of your layers during your ride. We love spring training and the excitement of increasing the volume and targeted training ready for guiding our guests in the summer. So get those layers on, get the bike off the turbo, and enjoy the beauty of spring cycling. Get in touch if you would like a tailored adventure in the Alps before summer is underway.