Physical exercise is one of the best ways to combat it, but often the motivation to exercise is low, creating a vicious circle. There are measures you can use to prevent this though. Invest in some good-quality winter clothing, because getting cold, wet and uncomfortable on the bike is a good enough reason to leave it in the shed and go swimming.
The Complete Book of Road Cycling & Road Racing [Paperback]
The best way to stay warm on winter rides is to layer up. With these few must-haves you can train outdoors in all but the worst conditions. Be positive in your approach — do it despite the weather, not because of the weather. Where you ride on the road is also vital. Take up the primary position and command your space in the road.
Avoid hazards: Riding a bike in the wet can be great fun, but make sure you do it safely. Make sure you take this into account. Also, road markings tend to be slippery when wet, as do drain and manhole covers, so remember to take extra care when riding across them, especially when turning. Also watch out for leaf-strewn areas on lanes — wet leaves can create seriously slippery surfaces.
The Complete Book of Road Cycling & Racing
Riding the same roads all the time can become something of a chore. Short of daylight? Cycling coach and ex-pro Dave Lloyd believes that setting goals is a vital part of the coaching process, and he makes sure that all the athletes he works with do so. This will give you a reason to go out in the cold and wet of the winter months, rather than just going through the motions.
One good way to keep yourself motivated is to book a training camp for early March as a reward for getting through the winter months. Training camps are about building on your fitness — not about getting fit. Alternatively, organise your own mini camp. If this is the case, cycling coach Marc Laithwaite suggests you use your winter training to improve your top speed.
Regular tempo level sessions will increase your ability to ride at a hard level for sustained periods: to ride climbs faster, bridge the gaps to groups and put in stronger turns on the front. Tempo level efforts can also easily be included in your commute. The minute period should be done at an intensity just below the maximum you can sustain for that period.
As a guideline, your tempo rides should be completed at percent of that average. Ride just below that intensity. Long and steady training rides — as opposed to hard and fast sprints — will help you build stamina and strength and ride for longer. On long and steady rides, monitoring your effort and sticking to the right intensity requires a high level of discipline.
For novice riders a good starting point is 90 minutes, but riders targeting long sportives should build up to hours. On winter roads, a group of riders is far more noticeable than a lone cyclist.
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Riding in a group, with the inevitable banter and competitive edge, will make the miles and hours pass far quicker too. Joining a club is one way to learn the etiquette and skills of group riding, or get a group of like-minded mates together. Riding for three or four hours on a Sunday morning is a challenge, so get together with your club mates and share the load. Support each other; re-group at the top of hills, stop for any punctures, make sure no one gets left behind. Stronger riders can go on ahead, and then return. Perhaps you want to complete your first century ride, improve your overall fitness, or ride father and faster just for the sheer joy of flying on two wheels.
No matter what your goals, The Complete Book of Road Cycling and Racing gives you all the information you need to become a better, more performance-focused cyclist.
Written by an accomplished racing coach, cyclist, and exercise physiologist, this book shows you how to: Fit the bike to your body for maximum efficiency and comfort Ride safely in a group Cope with any weather or altitude Maintain your bike Prepare for races of all types Master racing strategies and tactics Train efficiently and stay in peak condition year-round And much more Get A Copy. Paperback , pages. More Details Original Title. Other Editions 2.
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More filters. Sort order. Aug 09, Martin rated it really liked it. I have already recommended it to someone that I coach who is just starting out and she is enjoying it too. A lot of helpful information for all levels of riders.
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Shelves: , non-fiction. Good general, basic road cycling and training information. Great section on bike parts diagrams, pictures and everything you ever want to know about DIY repairs. Was hoping for more specific training info. Huiwen marked it as to-read Oct 08, Jon Evers marked it as to-read Nov 09, Edward Solomon marked it as to-read Jan 15, Lisa added it May 16, Adam Stubbs marked it as to-read Jun 14, Mark Wilson is currently reading it Sep 18, Emmanuel Papirakis is currently reading it Oct 07, David Wallace added it Mar 31, N T Adams marked it as to-read Jun 22, Jorge is currently reading it Apr 27, Jan Kroken is currently reading it Jul 20, Neil Matias is currently reading it Dec 15, Com is currently reading it Jan 15, John Carnwath added it Mar 06, Charles is currently reading it May 01, Jeff Parry added it May 11, Alex Mann added it May 21, There are no discussion topics on this book yet.
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