Why should cyclists care about vitamin D?
Vitamin D isn’t just about bone health—it plays a big role in your cycling performance too!
Stronger muscles – It helps your muscles function efficiently, meaning better power on climbs and faster recovery after long rides. Vitamin D plays a key role in muscle contraction and energy production, helping to prevent cramps and muscle fatigue so you can keep pushing through tough rides.
Better immunity – A strong immune system means fewer sick days and more time on the bike. Low vitamin D levels have been linked to increased susceptibility to colds and respiratory infections, which can keep you off your bike for weeks. Keeping your vitamin D levels up can help your body fight off winter illnesses more effectively.
Tougher bones (obviously) – It helps your body absorb calcium, reducing the risk of fractures if you take a tumble on an icy patch. Strong bones are especially crucial in winter when falls and crashes are more likely due to slippery conditions.
Your body naturally makes vitamin D when your skin is exposed to sunlight. But in winter, that process slows down, which is why many cyclists find themselves feeling sluggish, sore, or even getting sick more often.
Winter’s vitamin D challenge
Cold weather riding has its perks, but it also makes it harder to get enough vitamin D. Here’s why:
Less sunlight – Shorter days mean fewer chances for sun exposure, especially if you ride early in the morning or late in the afternoon. If you’re commuting before sunrise or after sunset, you’re missing prime daylight hours that help maintain vitamin D production.
Lower UVB rays – In winter, the sun stays lower in the sky, reducing the UVB rays that trigger vitamin D production in your skin. Even on bright days, the weaker sunlight means your body may struggle to generate enough vitamin D. This effect is even more pronounced at higher latitudes, where the sun’s angle is too low to provide adequate UVB exposure for months at a time.
More indoor training – If you’re logging miles on the trainer instead of outdoors, you’re getting even less sunlight exposure. While indoor training is great for maintaining fitness, it eliminates any opportunity for sun exposure, making it even more important to find alternative ways to boost vitamin D.
How can you keep your vitamin D levels up?
The good news? You don’t have to let winter steal your strength. Here’s how to stay on top of your vitamin D game:
Get outside when you can – Even a short midday ride or a sunny coffee break outside can help boost your vitamin D levels.
Eat vitamin D-rich foods – Include foods like salmon, mackerel, eggs, and fortified dairy products in your diet to keep your levels up.
Consider a supplement – If you’re not getting enough sun, a vitamin D supplement can help fill the gap. (Check with a healthcare professional for the right dose!)
Listen to your body – If you’re feeling extra tired, sore, or under the weather, it might be worth getting your vitamin D levels checked.
Balance your training – Strength training and good nutrition go hand in hand with cycling. A well-rounded routine keeps your body strong and resilient in winter.
Keep riding strong all winter
Winter may bring fewer daylight hours, but that doesn’t mean your cycling has to suffer. With a little planning and some simple habits, you can keep your vitamin D levels up, your energy high, and your legs strong. So bundle up, embrace the chilly rides, and enjoy the season—your body (and your bike too, right?) will thank you!
