Spring Cycling Essentials: Dressing for Comfort and Performance

Thanks to our friends at Cycle Superstore for this essential posting on cycling wardrobe for the summer months.

As the longer evenings finally arrive, it’s time to bid farewell to winter clothing (fingers crossed) and start planning your wardrobe for the summer months. But when it comes to spring cycling attire, what should you prioritise to make the most of your time on the bike?

What To Wear:

  • Layer Up: Spring weather can be quite unpredictable, so layering is essential. Begin with a moisture-wicking base layer to keep sweat away from your skin. Check out Cycle SuperStore’s range of base layers HERE. Add a long-sleeve jersey or a lightweight jacket for extra warmth, and top it off with a windproof or waterproof layer if necessary. Layering allows you to easily adjust your clothing as the temperature fluctuates during your ride.
  • Choose Breathable Fabrics: Opt for clothing made from breathable and moisture-wicking materials like polyester or merino wool. Each fabric has its own advantages. These fabrics help regulate your body temperature and keep you comfortable, whether you’re sweating during a climb or facing a cool breeze.
  • Consider Arm & Leg Warmers: While you might have packed away your winter bib tights, you may still need the additional warmth that arm and leg warmers provide. These versatile accessories offer extra warmth when needed and can be quickly removed and stashed in your jersey pocket if you start to overheat. They’re perfect for spring rides when temperatures can vary widely. Check out CSS range of arm and leg warmers HERE.
  • Don’t Forget to Protect Your Extremities: Remember to shield your hands, feet, and head. Wear lightweight gloves to keep your hands warm and offer protection in case of a fall. Consider using shoe covers or toe covers to keep your feet dry and comfortable. If your feet begin to overheat, you can easily remove them and stow them away in your jersey pocket. Explore CSS range of shoe covers HERE.

In addition to clothing considerations, it’s important to think about visibility. While the evenings are getting longer, low-light conditions may still pose a challenge.

Wearing bright colours or reflective clothing can significantly increase your visibility, especially if you’re cycling early in the morning or late in the evening when visibility is reduced. This applies to choosing eyewear as well; opt for lenses that can adapt to different light conditions you may encounter during spring rides.

How to have a successful W200

Essential viewing! Aidan Hammond at Cycle SuperStore on all things Wicklow 200. A distinguished cycling coach with extensive experience, Aidan holds the prestigious Cycling Ireland Level 3 coaching certification and serves as a coach tutor. With over 25 years of coaching experience, Aidan has worked with riders of all abilities, ranging from leisure cyclists to international competitors. 

During this talk, Aidan delves into valuable insights on training and preparing for the Wicklow 100km and 200km events. He provides invaluable guidance on what participants can expect on the big day itself, and offeres practical advice on how to make the most out of the event. 

If you’re gearing up for Wicklow 200, or eager to enhance your cycling knowledge, stick on your earpods and give it a listen.

Why do I always bonk out on the bike?

Marine LENEHAN, Sports Nutritionist, Massage Therapist & Yoga Teacher

Cycling friends, I am guessing you have already heard the word “bonking out”. In the cycling world, bonking out is not a nice feeling at all. It literally feels like hitting a wall, a point of no return, impossible to carry on. This can simply be avoided with proper nutrition and fuelling. If you are planning to do some long cycle rides (over 90 minutes) or participate in an event or race, it is essential that you learn about bonking as it is best avoided at all costs.

What is bonking out exactly?

Bonking is a common word for hypoglycemia, meaning that you haven’t taken in enough sugar and have used up all your body’s glycogen stores, leaving you with abnormally low blood glucose levels. Your body can only store enough glucose (in the form of glycogen in your muscles and liver ) to last you for about 90 minutes of moderate exercise. Anything longer than this and you will need to take in some more fuel for your body to function correctly. That fuel is nothing else than carbohydrates.

What does bonking out feel like?

You know that feeling of seeing stars, pushing hard on the pedals and not getting anywhere? Well, that is bonking out. Although symptoms may vary, on the physical side you will generally feel extremely weak and tired and you may shake, sweat a lot and feel dizzy or light-headed. You may also have heart palpitations and will probably be very hungry. Bonking can also affect your awareness as the brain burns glucose to function and you may feel anxious, and emotional and find it very hard to focus and concentrate.

What to do when I bonk out?

Bonking out is running out of fuel. Just like if your car runs out of petrol on the side of the road, you need to top it up again. The body’s fuel is sugar meaning you need to ingest some simple carbs that your body can quickly absorb to raise your blood glucose levels again. Simple carbohydrates include food such as energy gels, jelly beans, fruits, honey, jam, white bread. More complex carbs, such as carb bars, take much longer for the body to process into glucose and so are best avoided at this point in time. If you identify that you are about to bonk and manage to catch it early, you should be able to carry on cycling at medium intensity while ingesting your simple carbs. However, if you have missed this window and are showing more serious symptoms, you must get off your bike and give yourself a bit more of a chance to recover because bonking out is usually a point of no return. 

What happens after a bonk?

It can take the body up to 24-48 hours to replenish your glycogen levels. After a bonk, you have to be mindful of your carbohydrate intake. After topping up on simple carbohydrates to bring you to the finish line or back home, you should focus on complex carbohydrates to replenish your glycogen stores. 

How to prevent bonking out?

Eat more carbs! Carbohydrates are often pictured as the bad guys out there but they are not. They are your best friend if consumed accordingly. Having a correct nutritional plan is the best solution to avoid bonking out. This means having a sufficient pre-ride breakfast snack and getting the correct amount of carbohydrates per hour on the bike. For bike rides more than 90 minutes long, you should be eating a minimum of 30g carbs per hour. That said, this is an average number and the body can need anything from 20 to 120g of carbs per hour depending on your metabolism, training session or event. What you eat on the bike matters, but what you eat off the bike matters even more. 

If you bonk out regularly on your bike or you often feel empty at the end of your training sessions, this is probably a sign that your diet is not suited to your training load and you are not benefiting from your training adaptations. The type, the quality and the quantity of food you put into your body can have a strong impact on your performance. 

Fed up, of not being able to perform at your very best? Book your personalized nutrition here : https://www.vivifysports.com/nutritionalcoaching

Wicklow 200 Ireland's Premier Cycling Challenge