Winter training here in the UK can be pretty miserable. Dark nights, dark mornings and totally unpredictable weather – snow one minute, gales the next and then, just as you arrive home after a long bike, the sun comes out!

Keeping warm during a training session, particularly on the bike, at this time of year can be quite tricky. Of course, having the correct clothing on – a windproof jacket, skull cap/beanie under your helmet and thermal bib tights are a must – but for many triathletes, keeping your hands and feet warm is more difficult.

#TeamTCUK coach, athlete and well-known reptile, Kirsten Howells, offers some tips for keeping your extremities as toasty as possible.

“Most of us have experienced freezing cold hands and feet at some point during a winter ride and sometimes during the summer, for me anyway! Having suffered with Raynaud’s Syndrome – a very common condition that affects your circulation – all of my life, I’m very used to seeing my fingers and feet turn white (see below) in a matter of seconds.

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“Cold feet on the bike are pretty grim but frozen fingers are even worse. If this happens, it can seriously affect your ability to cycle safely. Changing gear or braking is practically impossible with zero feeling in your fingers; not good when you’re hurtling down Winnatt’s Pass at 40mph!

“The good news is there are lots of things you can do to combat the problem and they needn’t cost you an arm and a leg. So, you can cycle all year round and stay warm at the same time. Here’s how…

1. Invest in some waterproof lobster claw gloves and pick a pair that are one or two sizes too big for you. That way you can wear another pair of gloves underneath and give your hands two good layers of protection.

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1. Get some Little Hotties! These handwarmers are an absolute must-have. Activate two of them five or ten minutes before your ride so they’re nice and warm and then pop them inside your gloves. I put one on the top part of each hand rather than under the palm since that’s the area of your hand that bears the brunt of the cold wind. I’ve even used these waterproof ones inside my wetsuit for races in colder water.
   
    
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2. Heading down to your feet, heated insoles are definitely worth considering. I have a pair of Happy Hot Feet and they work very well. They’re remote controlled with three different temperature settings and last all day on one charge to give an ambient heat for up to 12 hours.
   
    
3. Never, ever leave home without a pair of neoprene overshoes. Not only will they keep your feet dry, they will keep them warm by trapping the air inside your cycling shoes. Combine with a pair of good quality merino wool socks that you can pull up over the top of your overshoes and bottom of your bib tights – don’t leave any gaps for the cold to get in!

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1. Head to the hills. If you’re planning a ride on a wintery day try to avoid the flats as that’s where, usually, you’ll be more exposed to the elements and you’ll naturally expend less energy. If you start a climb cold, I guarantee you won’t end it cold. Plus, what’s not to love about cycling up hills?! Just don’t wait around long at the top of the climb or you will feel the cold on the descent! Tell your ‘slower’ climbing friends to regroup at the bottom of the descent.

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1. Don’t stop for a coffee until late in the ride. Yep, you read that right! If you do struggle in the cold and you stop half way through a ride for a coffee, even sitting in a lovely warm café, your body temperature will drop and as soon as you head back outside you will pay for it. Save the café stops for later in the ride when you only have a mile or two to get home, or when the outside temperature hits double figures, preferably beginning with a 2!
   
    
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2. Take a warm drink as well as a bottle of water or energy drink. You can buy thermal flasks that fit perfectly into your bottle cage and they’re ideal for a quick cup of coffee or hot chocolate mid-ride. Please note: you may have to pull over to undo the lid to have a sip and, remember, the liquid inside is VERY hot!

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1. Experiment. Some of these things might work for you, others may not, it’s not an exact science unfortunately. One of my cycling buddies swears by wrapping his feet in clingfilm to keep them warm. Another friend splashed over £200 on some winter boots and says they’re the best bit of winter cycling kit she’s ever bought.

I’d love to know how you get on keeping a bit warmer and if this post helps at all. Likewise, if you have any other tips on battling the cold, please share!"