Question: I’ve been riding when temperatures get above 25F degrees, but I recently read about a pro who says he never rides outside if it’s below 40. I can’t be tougher than a pro, can I? What is the minimum temperature for training outside? — Barry M.
Coach Fred Matheny Replies: If you’re dressed correctly and have the right equipment, you can ride outside regardless of temperature. Iditabike racers handle below-freezing (sometimes below zero) temperatures for more than 24 hours while riding on packed snow and dodging ill-tempered moose.
But there’s a big difference between riding outside and doing meaningful training. Although you can ride when your bottles freeze solid and icicles form on your balaclava, it’s difficult to do an interval session in those conditions.
Climbing is okay because you warm up from the combination of exertion and lack of air movement at slow speed — but then you freeze solid on the descent.
So, in cold temperatures, by far the most effective training is accomplished indoors on a trainer or stationary bike. The specific temperature depends on your individual tolerance, road conditions, type of training you have planned and other factors such as wind direction.
The cut-off for many riders occurs in the 30-40F range. When the temperature is freezing (including the windchill factor), the trainer may be a better option unless your objective is simply to get some fresh air — or escape the trainer!
I agree completely. While you can ride when its really cold, you get more meaningful training done inside. Yes, riding in the winter builds character, but how much character does one need? With all the smart trainers and indoor training apps, riding inside is getting better and more realistic all the time. My cutoff is about 35.
you don’t HAVE to freeze going down the hill, that is what brakes are for..
It depends on what you are training for. If you are training to ride the Arrowhead 135 or Iditabike or the Fat Tire Birkebeiner or one of the many winter bike events in the north country, you need to develop the tolerance to ride in cold conditions. You can’t get that on the trainer. My record cold ride is -24F (-48F wind chill).
I would add that cross country skiers train and race in sometimes very cold conditions, and if you watched hometown favorite Jessie Diggins in the Olympics, you noticed that she was remarkably fit.
Thank you for confirming for what I learned in the last few years, trying to do intervals outside at less than 40 degrees. My trainer bike has rear speedometer, & tires are always 100PSI + a fan in my face. Not fun, but effective. I also use a HRM.
I’ve ridden as low as 14F, which actually isn’t too bad if you’re properly dressed for it. But at sub freezing temps, I usually opt for my mtn bike.
[quote=Coach David Ertl] With all the smart trainers and indoor training apps, riding inside is getting better and more realistic all the time.[/quote]
and how, exactly, does riding more indoors make riding outdoors safer for all of us? Thank you for encouraging riders to stay off the roads! Everyone knows motorists will respect us more if there are fewer of us!
Ice is more the issue than temps.
Replying to Greg: The comparison with cross country skiing is strained, because the wind chill factors are different. Cross country skiing is similar in speed to running (of which I’ve done many thousands of winter miles). The wind chill factor from your speed varies much less than it does when cycling over rolling terrain, so you can match your clothing to the average combination of body heat and wind chill. That said, I don’t run intervals in cold weather either.
Agree with Bruce that ice is more important than temps. I’ve had more than one friend injured in a bike fall due a patch of ice.
Another issue for some is the nosebleed. Cold air is dry air (low absolute moisture content), and hard exercise in the cold can cause the nasal passages to crack and bleed. Even breathing hard through the mouth, there is some nasal airflow. IMHO- If it hurts to breath through the nose, it is too cold out to ride (or run or ski).