In the winter, it is not easy to seek balance between too little and too much wear. We asked the scientist james Hewitt some tips on how to solve this problem. With the following four tips, you can maintain normal body temperature during winter riding. Keep heat The bottom is the first step to maintaining the correct body temperature Balancing cold and hot is an important part of enjoying winter cycling Vest and other Lobster-like mittens are a great way to keep your hands warm
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The body's metabolic system converts food and the energy contained in the body into a driving force, but the conversion rate is only 25%, and the rest is dissipated as heat. "You have to dress enough to keep your muscles warm, but you also have to balance and avoid too much calories." Hewitt said, "Because the faster you ride, the harder you go, the higher your body's heat production will be. You are sweating.†The bottom layer is very important in maintaining body temperature. “The warmth of the trunk and the maintenance of these calories helps keep the limbs warm, thus reducing the need for extra clothingâ€. 
Keep it dry and keep it warm
The bottom layer can quickly remove sweat from the body surface by capillary action. This is important because you will expel a lot of sweat when you climb a hill. If you don’t wear wicking material, these sweats will take away a lot of your body temperature when you go downhill. "Given the cold winter, wearing long sleeves underneath the zippered jacket on the second floor can help protect against the cold," Hewitt suggested. The second layer is one of the simplest but most effective ways to keep body temperature normal. You can remove excess heat while keeping the cold air out. 
You'd better choose to wear more clothes to go out and take them off one by one instead of wearing a little bit when you go out. Even the worst weather is unlikely to require more than three layers of clothing: the bottom layer, the second layer, and the zip windbreaker. But even so, when riding a long distance you'd better bring a vest and/or a raincoat. Wear a pair of tight trousers outside your cycling shorts to keep your legs warm and comfortable. It is also useful to put warm babies on the knees and arms because they provide more calories for important joint areas that lack muscle and subcutaneous fat. In addition, they can also be easily removed when the temperature rises. If the weather is cold and wet, it would be useful to wear a riding cap in the helmet. If the weather is very cold, then fleece caps can be chosen for insulation. 
Peripheral accessories
"If your torso is hot, then it can effectively guarantee that your hands and feet are also hot. Although the gloves allow you to feel the road, but does not mean you have to wear gloves to get cold," Hewitt said. Wear two pairs of thin socks or socks with a waterproof coating, such as neoprene. This is because the isolation of thick socks is not good. "The cold wind passes through the seat cushion to make the body temperature lower," added Hewitt. He also said that when the temperature drops below -10°C, it is necessary to consider whether to wear more pairs of shoes, thicker tights and extra underwear. Undoubtedly, gloves are an important part of balancing temperature. The lobster-type mitts put your index finger and middle finger together, and put the ring finger and little finger together, so as to ensure the warmth without affecting the speed and brake operation. Windproof gloves are necessary in cold weather because your hands always have to stop facing the cold wind.
(Source: BikeRadar finishing translation: Bicycle Extreme)
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