5 min read

What to Eat (and Drink) When it's Cold

Good nutrition and hydration before, during, and after your Stinky Spoke ride are as important as the proper gear.

Sponsored by:
425 Fitness
Published on
22 January 2021

Sports nutrition products such as bars, gels and drinks offer no performance advantage;

however, they may be more convenient than real food. However, bars that taste good

when riding at 80° F (27° C) may be unpalatable (because of taste and/or hardness) at

32° F (0° C). As a rule of thumb, as the temperature drops go for softer foods. I like to

eat banana bread, oatmeal cookies, soft bagels with peanut butter and jelly, boiled salty

potatoes, and the occasional gel. I cross-country ski, too, and on winter rides I’ll often

take the same food as I would skiing, food that’s crunchy whatever the temperature:

granola bars, crackers or pretzels, nuts and dried fruit.

Hydration Requirements

While your caloric requirements increase in the cold, your hydration requirements

decrease, although you still need fluid. Some physiologists used to think that hydration

requirements increased in the cold because you are exhaling moist, warm air; however,

when you metabolize glycogen (from carbohydrates) that releases H2O, which more than

offsets the water exhaled. The rule is the same year-round: drink to satisfy your thirst. I

drink hot beverages such as hot tea with honey or hot sports drink.

Registration DELAYED!

Redmond Rotary uses the ACTIVE event registration platform. ACTIVE is the leader in online event registrations. Registration includes one beer, lunch, SAG stop snacks, goody bags, and all the fun you can stand. Priceless!

A portion of your registration will go to the Redmond Rotary Foundation to support local and international charities. Riders will also have the opportunity to fundraise for their favorite charities. See the ACTIVE registration site for more information.

On-line registration ends at midnight on January 24. You'll still be able to register in person on the day of the event, but it's going to cost you!

Frequently Asked Questions

What if I'd like to volunteer to help instead of ride?

Redmond Rotary depends on many volunteers on the day of the event to make it a success You can sign up to help either before or after the ride. To register for this great volunteer event, go to:

Where do I park?

Parking is available at the Redmond City Hall parking garage, 8711 160th Ave NE, Redmond, WA  98052 on the second through fourth floors. Overflow parking may be available at the King County District Courthouse, 8601 160th Ave NE, Redmond, WA 98052. Please DO NOT park in the Redmond Public Library parking area. There is bike parking near the big tent at Redmond City Hall.

Can I register after online registration ends at midnight on Wednesday, January 24?

Yes, you can register at packet pickup on Friday, January 26 at Postdoc Brewing from 3 to 6 p.m. You can also register the morning of the ride. HOWEVER, if you choose one of these options, the base cost of $70 will increase to $85.

Are packets available before the ride?

Rider packets will be available starting at 7:30 a.m. on the day of the ride. Rider packets will also be available the evening before, Friday, January 26, from 3 p.m. to 6 p.m. at Postdoc Brewing Company, 17625 NE 65th St #100, Redmond, WA 98052. We encourage all riders to save time and pick up their packets the evening before the ride.

Are there any single tracks on the course?

The part of the course that runs through the watershed is a single track. There are places you can ride side by side, but there might be other people on the trail. We’d say that more than 70 percent is not a single track. The ride through the watershed has many curves and only a few steep ups and downs. Most of the pipeline trail is wide. Heart Attack Hill is a challenge, with two steep downhill runs on the course.

What if it's raining?

Rain will make the ride even stinkier! We will hold the ride, even if it's raining. We have, however, postponed the ride when snowy and icy conditions made it too treacherous to ride. Sometimes the weather can be just too stinky.

Can my kids ride?

Kids and families are welcome to ride. However, the course is challenging, and we recommend that riders be nine years of age or older.

Do I need a helmet?

We are not checking that each rider wears a helmet, but it is recommended for the safety of each rider.

Are electric bikes allowed in Stinky Spoke?

Yes, electric bikes are allowed.

Still have questions?

Please let us know!

Presented by

Redmond Rotary Club

Rotary International is a humanitarian service organization that brings together business and professional leaders in order to provide community service, promote integrity, and advance goodwill, peace, and understanding in the world. Redmond Rotary produces Stinky Spoke, our major fundraising event of the year, to raise needed funds for local charities and international priorities. Its education program recognizes students-of-the-month at Redmond High School, supports Redmond High’s Interact Club, and awards scholarships so that students can further their educations.

(Thanks to all the photographers that have captured Stinky Spoke images. Our lead photo is courtesy of Kimberly Lind Photography.)

Rotary Club of Redmond Logo

Redmond Rotary meets on the first and third Thursdays of each month at noon at the Family Pancake House and the second and fourth Thursdays at 5:30 p.m. at Postdoc Brewing Company - Join us!