Keeping your body temperature at a comfortable level is a key part of staying safe while cycling. If you don’t, you risk running into two potentially dangerous problems that can affect both your performance and your health.
Overheating
When you start to push hard on the pedals, you’ll notice that you begin to sweat, this is your body’s natural cooling system. You may also start to feel a little flushed, as your blood vessels expand and release heat through your skin.
If this process can’t happen properly, you’ll start to overheat. Heavy sweating can cause you to lose too much water and salts, which can lead to cramps, dizziness, and headaches. Overheating doesn’t just affect your hydration either, it can also impact your nervous system, making you feel confused, clumsy, or lightheaded, which can be dangerous, especially when you’re riding a bike.
Cold Stress
Early signs of cold stress while cycling happen when your body starts protecting its core and vital organs. You may notice shivering, cold or numb fingers and toes, stiff hands that make braking and shifting harder and even some teeth chattering.
Even if you still feel in control, your reaction time and coordination are already reduced, which matters on the bike. Cold stress happens faster than you might expect, the combination of sweat, wind, and speed creates a perfect storm.
To avoid both overheating and getting too cold, it’s essential to layer correctly with a base layer.
A great way to avoid being caught out in the cold, or stranded at the roadside under the beating summer sun, is to have your bike checked over by one of our helpful experts by booking a Free Bike Health Check at your local store today.
What is a base layer?
A base layer is the first layer you wear under your cycling kit to keep your core temperature optimal.
All base layers are designed to move sweat away from your skin, so they need to fit very closely. Look for materials with 4-way stretch and multi-panel construction for a good fit. Your base layer should sit flush against your skin and not bunch up under your jersey or jacket, as this is both ineffective and irritating to your skin.
Summer Base Layers
Most summer base layers are made from synthetic fabrics. These fabrics are lightweight, flexible, and typically made of mesh for a snug fit.
In addition to wicking sweat, breathability is key. Breathable fabrics allow heat to escape, which is why mesh or perforated knit structures are excellent for summer rides or indoor turbo training. Summer base layers are usually vests or lightweight T-shirts, if you’re wearing bib shorts, then a vest is best, but if you’re mountain biking then you may way to opt for a loose fitting breathable t-shirt.
Winter Base Layers
Winter base layers use slightly different fabrics, designed to retain body heat rather than just expel it. Choose a base layer that provides insulation as well as moisture-wicking properties, so sweat doesn’t chill you when it meets the cold wind.
Most base layers offer enough insulation for year-round cycling, but thicker fabrics with extra thermal properties are better for cold-weather rides. Look for high-loft fleece linings, such as Primaloft, to add warmth. Winter base layers are generally long-sleeved and often feature a high neck to keep cold air from reaching your chest.
Another good fabric option for an all-year round base layer is Marino wool, as it regulates body temperature, keeping you warm in the cold and cool when you work hard. It wicks moisture away from the skin and still insulates when wet, helping prevent chilling. It’s also soft, breathable, and odour-resistant, making it comfortable for long rides.
Base Layer Accessories
There are some removable extras you can take with you on every ride to help you stay warm.
Arm Warmers
Your hands and arms are your first point of contact with the oncoming wind, especially on a road bike where there’s no shelter from trees, so it’s worth protecting them, particularly in bad weather or on a bitter early morning. Boardman Arm Warmers are a great option, featuring a brushed black lining to help insulate your arms, along with reflective details to help keep you safe and visible on the road.
Leg Warmers & Overshoes
As your legs and feet are closest to the road, they’re more likely to be exposed to water and road spray. On wet rides, consider pairing Boardman Leg Warmers with your bib shorts, along with a set of overshoes, to keep your legs, shoes, and feet warm and dry.
Choosing the right base layer can make a huge difference to how comfortable and safe you feel on the bike. Whether you’re riding in hot summer conditions or cold winter weather, a well-fitted base layer helps regulate your body temperature by managing sweat and protecting you from the elements.
By layering correctly, you reduce the risk of overheating, dehydration, and cold stress, allowing you to stay focused, comfortable, and in control on every ride.