Post by doug on Dec 4, 2008 23:45:57 GMT
1: Helmet as always a MUST
2: Gloves - ideally thick warm fleecy ones - they can be gotten cheap in places like Penny's, Better buys,Heitons and a few other shops. "THINSULATE" also a grand thick glove for as cheap as 5-10 euro and does just fine. BBB cycle brand also do a good thick fleece glove. The key is not to wear gloves that are too tight, so that your fingers have room inside the glove for the blood to flow in and out.
2: "Overshoes" - another vital bit of kit for the winter - neoprene black overshoe that zips over the bikeshoe and still lets you click into the pedals. These won't keep your feet 100% but they will keep in the heat and keep off the wind and save your feet from turning to numb ice blocks for the whole cycle - they range from about 20-30 euro,(Keep an eye on aldi and lidl where they can be got for as little as €10) are available in most cycle shops - they are sized the same as the shoe , so if you are a 42 then buy the overshoe thats a 42 or has a size range eg 40-43 etc.
3: Layers and good winter cycle top - Layers are the key to staying warm during the winter - 2-3 light thermal or cycle tops with an outer cycle jacket works best - if you get too hot you can open the front zips as required to let excess heat out - if there is any! . The jackets can be expensive (again keep an eye on aldi and lidl) but you can get them from about 40 euro upwards. you can get good enough thermals to go inside the jacket even from Penny's. Avoid cotton teeshirts and cotton sweat shirt type tops as once these gets wet they hold the water and loose all you body heat. Also try and avoid over sized "flapping" "wind-cheater" types jackets as these catch the wind like a sail and make it difficult cycling into the wind. They can also cause you to overheat which is not desirable either!
4: "Cycle leggings" - a good investment is a proper pair of the standard black cycle leggings with or without the "pad/chamois". These leggings usually are slightly elasticated and fleece lined to keep you warm. If using non padded legs in combination with normal padded cycle shorts make sure you wear the shorts on the inside as the shorts are anatomically designed to work better as the first layer to the body. Try and avoid wearing "Lycra" running leggings as Lycra doesn't have any thermal properties so once wet holds cold wetness and makes you even colder especially if there is a cold wind out. You can get 3/4 "Pull up fleece" leggings which can work well too -
5: Stay bright - avoid dark black and Grey clothes tops if possible or better still wear a tight fitting "high -vis" vest or bright yellow bike top. Even a big bunch can be hard to see on a wet cold Grey December morning - so be safe be seen!
6: Stay Dry - there's nothing worse than the feeling of wet cold road splash on your back as it trickles down, or as the wet cold spray off the rider in front of you covers your face in dirty grit. So a rear mudguard - the type that wrap right down the back of the wheel is the best defense against wet cold backs and to keep your kidneys from getting a bad cold/flu. there are a few on the market, Zefal make a set but by far the best I've seen is made by "SKS" and its the "race blade" model. it fits easily onto the bike by just 4 stronger rubber bands and can be easily removed in a jiffy if need be! this is what they look like: www.wiggle.co.uk/images/sks%20raceblades%2003.jpg
7:PS: Make sure you don't tighten your bike shoes too tight or wear too thick a sock as either will restrict blood flow to the feet and mean that they won't warm up as easily. So make sure your feet and toes can wiggle just a little bit inside the shoe. Come the summer when its warm again you can tighten up the shoe again to get more power to the pedal and less "play" of the foot and pedal - but for the winter its all about getting warm blood to and from the extremities!
8: Food: make sure you always have plenty of fluids in a water bottle and additional food - banana/bars etc, and NEVER NEVER leave home without a good healthy breakfast!
9: Final thing is make sure you have a good working pump, spare tubes (2 is best), tyre levers and also think of carrying a set of allen hexagonal keys/bike tool kit. What could also save an embarrassing phone call is a "chain-breaker" , you may not know how to use it but someone in a group usually does, and if your chain does break going up a hill you'll be glad you brought this tool to get you home. (tiny pencil size lightweight pumps are not the best at getting air into the tyre in the depths of winter.
10: Check your tyres regularly - for slits, and bits of grit and glass stuck in the rubber - use an old sock/cloth to wipe inside and outside of the tyre and if the bits don't come out think about replacing the tyres to ensure you don't get stuck out in the cold and wet at the side of the road during a winter spin!
So stay nice and warm and dry if possible on the bike and you'll get fitter faster and enjoy the cycles even more!
Of coarse none of this applies at the turbo sessions!!!!
Happy Training!
2: Gloves - ideally thick warm fleecy ones - they can be gotten cheap in places like Penny's, Better buys,Heitons and a few other shops. "THINSULATE" also a grand thick glove for as cheap as 5-10 euro and does just fine. BBB cycle brand also do a good thick fleece glove. The key is not to wear gloves that are too tight, so that your fingers have room inside the glove for the blood to flow in and out.
2: "Overshoes" - another vital bit of kit for the winter - neoprene black overshoe that zips over the bikeshoe and still lets you click into the pedals. These won't keep your feet 100% but they will keep in the heat and keep off the wind and save your feet from turning to numb ice blocks for the whole cycle - they range from about 20-30 euro,(Keep an eye on aldi and lidl where they can be got for as little as €10) are available in most cycle shops - they are sized the same as the shoe , so if you are a 42 then buy the overshoe thats a 42 or has a size range eg 40-43 etc.
3: Layers and good winter cycle top - Layers are the key to staying warm during the winter - 2-3 light thermal or cycle tops with an outer cycle jacket works best - if you get too hot you can open the front zips as required to let excess heat out - if there is any! . The jackets can be expensive (again keep an eye on aldi and lidl) but you can get them from about 40 euro upwards. you can get good enough thermals to go inside the jacket even from Penny's. Avoid cotton teeshirts and cotton sweat shirt type tops as once these gets wet they hold the water and loose all you body heat. Also try and avoid over sized "flapping" "wind-cheater" types jackets as these catch the wind like a sail and make it difficult cycling into the wind. They can also cause you to overheat which is not desirable either!
4: "Cycle leggings" - a good investment is a proper pair of the standard black cycle leggings with or without the "pad/chamois". These leggings usually are slightly elasticated and fleece lined to keep you warm. If using non padded legs in combination with normal padded cycle shorts make sure you wear the shorts on the inside as the shorts are anatomically designed to work better as the first layer to the body. Try and avoid wearing "Lycra" running leggings as Lycra doesn't have any thermal properties so once wet holds cold wetness and makes you even colder especially if there is a cold wind out. You can get 3/4 "Pull up fleece" leggings which can work well too -
5: Stay bright - avoid dark black and Grey clothes tops if possible or better still wear a tight fitting "high -vis" vest or bright yellow bike top. Even a big bunch can be hard to see on a wet cold Grey December morning - so be safe be seen!
6: Stay Dry - there's nothing worse than the feeling of wet cold road splash on your back as it trickles down, or as the wet cold spray off the rider in front of you covers your face in dirty grit. So a rear mudguard - the type that wrap right down the back of the wheel is the best defense against wet cold backs and to keep your kidneys from getting a bad cold/flu. there are a few on the market, Zefal make a set but by far the best I've seen is made by "SKS" and its the "race blade" model. it fits easily onto the bike by just 4 stronger rubber bands and can be easily removed in a jiffy if need be! this is what they look like: www.wiggle.co.uk/images/sks%20raceblades%2003.jpg
7:PS: Make sure you don't tighten your bike shoes too tight or wear too thick a sock as either will restrict blood flow to the feet and mean that they won't warm up as easily. So make sure your feet and toes can wiggle just a little bit inside the shoe. Come the summer when its warm again you can tighten up the shoe again to get more power to the pedal and less "play" of the foot and pedal - but for the winter its all about getting warm blood to and from the extremities!
8: Food: make sure you always have plenty of fluids in a water bottle and additional food - banana/bars etc, and NEVER NEVER leave home without a good healthy breakfast!
9: Final thing is make sure you have a good working pump, spare tubes (2 is best), tyre levers and also think of carrying a set of allen hexagonal keys/bike tool kit. What could also save an embarrassing phone call is a "chain-breaker" , you may not know how to use it but someone in a group usually does, and if your chain does break going up a hill you'll be glad you brought this tool to get you home. (tiny pencil size lightweight pumps are not the best at getting air into the tyre in the depths of winter.
10: Check your tyres regularly - for slits, and bits of grit and glass stuck in the rubber - use an old sock/cloth to wipe inside and outside of the tyre and if the bits don't come out think about replacing the tyres to ensure you don't get stuck out in the cold and wet at the side of the road during a winter spin!
So stay nice and warm and dry if possible on the bike and you'll get fitter faster and enjoy the cycles even more!
Of coarse none of this applies at the turbo sessions!!!!
Happy Training!
