It may seem ironic that overheating is one of the bigger problems that occur when people ride in cool weather. Riders watch the weather, agonize about the chilly temperatures and start to pile on the clothes as they get ready. Makes sense right? No one wants to be cold when they ride. But what happens is that people put on all kinds of layers, plus gloves, a scarf and covering for their head and feet. They start off toasty warm, but pretty soon are sweating up a storm.
When a person starts to sweat a lot is when the problems start, because that’s when your clothes become damp. Then later, that moisture will be what can chill you out when your activity slows. And that's what can lead to a dangerous candition called hypothermia.
How to avoid this problem?
- Wear less clothes
Lots of times, you actually need less clothes than you think. Still go in layers, but you actually want to be on the chilly side when you start. If you are warm enough from your clothes when you are first riding on a chilly day, in no time at all you'll be too hot and have to peel off layers. If being chilly when you first start makes you nervous about never warming up, you can always throw a jacket or sweater in your pack to use if necessary.
- Make minor adjustments by removing hat or gloves
If you find yourself getting warm when you're riding, you’ll find that relatively small steps may be all you need to cool off. Removing a hat or pair of gloves as you ride is often all it takes to go from starting to feel hot and sweaty to giving yourself enough breeze and ventilation to be cool and comfortable.
- Use ventilation features in clothing
Many clothes (regular or cycling specific) offer features that can help cool you off. Lower the zipper in the front of your jacket or sweater to let cool air into your torso area and to allow warm air to escape. Or, if you're wearing a windbreaker, undo the vents under the arms that many have, or else just roll your sleeves up.
- Drink lots of liquids
On cool days, it's easy to lose sight of the need to stay hydrated. If you continue to push fluids, not only will you keep your body satisfied for its normal hydration needs, but the cooler liquid will help lower your body temperature.
- Use layers effectively
Certainly you can experience fairly dramatic temperature changes just in the course of an hour in a single ride. Your exertion levels will vary, the external air temperature will change as you ascend hills or descend into valleys. The sun will shine brightly or be covered by clouds. Most important is to have several different options for how you dress, between head and hand coverings and a couple of different layers for your torso -- either a jacket, sweater, windbreaker or vest -- and to be aware of your own body's temperature and to add or take away as you either heat up or cool down over the course of a ride.
