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Before heading out for a ride or a run in the cold, get your core body temperature up by riding or running indoors for 15-20 minutes. At the end of your warm up, towel off any perspiration, change directly into your winter layers, and get right back to work in the cold. Be sure to choose breathable under layers to move perspiration away from your skin along with a wind/waterproof shell over your torso to seal yourself from the elements. If you can’t decide whether to bring a particular piece of gear, err on the side of being too warm and take it off to help regulate your body temperature.

When you return from your cold weather workout, get out of your wet clothes immediately. If you had any trouble staying warm during your session, consider ending your workout with an indoor warm-down lasting 15-20 minutes. Try a mug of hot chocolate made with milk for your recovery drink and be sure to spend a few minutes stretching out any stiffness. By the end of the workout, you will have burned more calories by exercising in the cold, practiced two transitions, and enjoyed some fresh (but cold!) air.