Spring is here in a flash - after countless sessions on the roller, it's no longer the airflow from the fan that's blowing you in the face, but real headwind. Especially in this transitional period, however, the conditions change very strongly, so that you often have to adapt from wintry temperatures to early summer and back again within a short time. A real challenge. We give the starting signal for the new outdoor season and have the most important tips for training in these conditions.
Important is:
There is no perfect rule as to what and how much you should wear at which temperatures, because every athlete has a different temperature sensitivity and has to put together the right clothing for themselves.
"Flexible thanks to onion"
Instead of a few thick layers, the layering principle provides for several thin layers of clothing. Because not only the clothing itself insulates, but also the remaining layer of air between the clothing parts. In addition, sweat is reliably transported away from the skin. The skin stays dry, there is no freezing. However, an important rule for the "layer structure" is that you should work with functional materials from the first layer on the skin to the last layer, otherwise the moisture transport does not work.
To go biking
The (perceived) temperature differences are most noticeable on the bike. Here you have to be prepared for everything on every ride: cold wind, warm sunshine, changing light conditions... That's why there are many different accessories and combination options, especially when it comes to cycling clothing, to be able to deal with the changing conditions during a ride quickly and flexibly. If necessary, the vest, arm warmers etc. can simply be stowed away in the jersey pockets or put on again. These are the basics:
- Cycling shorts (long/short), leg warmers/knee warmers, overshoes/toe covers
- Functional undershirt, jersey (long/short), vest/jacket, arm warmers, gloves
- Helmet, baseball cap/buff, cycling goggles
Especially with the outermost layer, you should also ensure good visibility, as the light conditions can change quickly - on a shady road through the forest, it is suddenly not only noticeably cooler, but also considerably darker.
The full perspective
Because the sun is still low at this time of year and the changing play of light and shadow, the demands on your own vision are also increased in order to be able to recognize bumps, potholes, etc. on the road early on. Cycling glasses that can adapt themselves to different lighting conditions (photochromic/photochromatic) or have contrast-enhancing (interchangeable) lenses are particularly well suited here.
Run
The paths are free of ice and snow again, but the forest floor or field paths are mostly still very damp and muddy. Therefore, make sure you wear shoes with good grip and high slip resistance on your run. When it comes to clothing, you can now leave the thick winter tights in the closet. A simple long or 3/4 tight is usually sufficient. Protect your knees - beware of short tights/running pants: If you want to run in short running pants, you should warm up well before you start running, as a "cold start" can be harmful to the strain on the knee joint. Especially now in the transitional period it is important to keep your knees warm.
Equally sensitive: head and hands. Hat and gloves are usually still a must to avoid heat loss - especially during longer, easy runs or in the phase immediately after the end of the unit, so as not to expose your immune system to the "open window effect". hat on!
If you follow these tips, you can look forward to the long-awaited training in the first spring sun.
