The important thing is that you are out there training-yes, got that. However, when the weather decides to challenge our desire to train by throwing rain or wind or sleet or cold at us, it is important to understand how to dress so that you can complete you workouts in comfort, warmth, and safety.

What you wear matters.

My first suggestion is to leave the cotton for every daywear, not cycling. Yes, the material matters. Actually, it’s most important. Cycling clothing performs well because it’s made with the best fabric for the job. If you have ever wondered what a complete cycling wardrobe looks like for winter riding then read on.

So, if not cotton, then what? Most technical cycling gear is now made of a wicking polyester fabric designed to transport moisture away from your skin and to stay light when wet. You will find most major cycling companies produce high quality garments specifically designed for athletes to be comfortable when training outside in less than spectacular weather. Wearing the right clothes makes good sense for you because it allows you to focus on your workout.

Layering is the key

First and foremost, it is important to layer clothing for your upper body, especially in colder weather. “Layering” means wearing more than one layer of clothing. For some, you may do this instinctually and for others this may seem a foreign concept. However, at the root of layering is a garment specifically designed to keep you warm and it “hugs” your skin. This first garment will wick moisture away to keep you warm and dry.

If you decide to wear cotton as your first layer (the layer closest to your skin), layering won’t help because cotton loses its insulative properties once it gets wet. Wet clothing increases the chance of chaffing and a heat loss. Make sure to choose a wicking garment that fits snug, but not tight.

A snug fit on your first layer keeps it from bunching up, and allows it to wick away moisture better. For a wicking garment to work, it needs to be in contact with your skin. When your first layer is ineffective, whatever you where over it compounds the problem of moisture buildup.

The middle layers are important in maintaining warmth and continuing to transfer moisture away from the skin. In these layers you may be looking for something a little heavier than your first layer and something with a zipper for when you get too warm during your workout.

Generally this layer will be a long-sleeved jersey and it should be a little looser fitting than your first layer, although nothing should be baggy. This is the layer that will hold in your body heat close to your core yet still allow the moisture to escape.

Depending on the temperature and terrain (climbing/descending hills) you may need a couple middle layers, but generally one layer will be sufficient as the amount of heat your body generates while in motion will help to keep you warm.

The outer layers of clothing are predominantly light jackets or vests and should be highly visible colors and have some reflective material on them. The outer layer is important for protection from the elements, so it needs to be durable, water resistant and not act as a parachuteJ .

This is the layer that is breaking the wind and keeping the cold and rain from seeping into your other garments. While the outer layer keeps the rain out, it also needs to allow for release of the moisture that your body heat is creating. For safety, this outer layer should also be highly visible and or reflective so others can see you on the road, especially if you train at night. (If you do train at night, you need a front and rear light on your bike. These can be purchased at most bike stores.)

Da FEET, bottom line and legs
Layering is most important on your upper body, but don’t forget your “bottom line” seat, feet and legs.

Knees should be covered in temps below 55. There’s not much circulation that occurs in the knee area and they can get cold and stiff. Invest in a light pair of cycling tights and/or a pair of cycling pants to break the cold and wind. I have one of each because if it’s really cold, cycling pants keep your legs much warmer.

Cycling shorts (with padding) are essential and a very wise investment. You will feel “time in the saddle” in places you don’t want to if you don’t have the proper cushioning in the right places.J Cover your feet with a good warm pair of cycling socks (wool is great for winter) For extra warmth there are also “shoe booties” to keep your toes warm.

There are a number of functional accessories such as gloves (insulated, full-finger, winter), (to protect your hands and provide cushioning for your palms), cycling booties, waterproof gloves, arm warmers and knickers, all of which will allow you train in more comfort and keep your extremities warm.

Although it’s not a clothing item, it is a good idea to carry some piece of identification with you. Road ID.com sells id bracelets with your critical contact information on them just in case it’s needed.

If you carry a cell phone, put ICE in front of your primary person to contact In Case of Emergency (ICE).

So there you have it. Layering your cycling clothes for the cold weather will keep you warmer more comfortable and happier on your bike. Plus, keeping the cold away will keep you training longer and with more consistency! The right attire helps you have a good, good ride!

So go out into the brisk weather and ride, but before you do, dress for success!

Please make a comment or post a question on my blog at www.GetOnYourMARK.blogspot.com

Shelley Marenka Smail owns Get On Your MARK Cycling Adventures

Wine/Bike Tours, Coaching, Training Camps and Clinics

(209) 890-6244, (530) 864-7891

To find out more about her services visit www.GetOnYourMARK.com

For current articles and training tips visit Shelley’s blog at GetOnYourMark.blogspot.com

NUTRITION AND HYDRATION

In the days leading up to your event the biggest changes will occur in your training, not your training diet. During your taper, your muscles will have the opportunity to “glycogen load” ensuring you a full tank of fuel for race day.

When your muscle glycogen stores become depleted you will feel exhausted, and your strength will diminish rapidly.  Eventually your blood sugar will drop and you will have “bonked” or “hit the wall”.  This is preventable by filling up your reserves on a daily basis and by fueling with carbohydrates before, during and after your training.

Cyclists, who practice eating 55 to 65 percent of their calories from carbohydrates on a regular basis can expect to prevent chronic glycogen depletion. They are able to train better because their muscles are better fueled and can continue eating the same foods pre-event so there are no unwanted surprises.  (Note: well-trained muscles can store 20 to 50% more glycogen than untrained muscles!)

Research demonstrates that eating more carbohydrates (also known as carbo-loading) the days before an event maximizes muscle glycogen stores and improves performance in events lasting 90 minutes or longer.

Also, when you consume carbohydrates a few hours before exercise, this tops off liver and muscle glycogen stores and enhances endurance performance (Hargreaves et al, 2004)

Proper Hydration Fluids

Any fluids that taste good to you are the ones that you should choose to keep your body hydrated.  Drink plenty, choose a variety of fluids and drink often.  Plain water is important to consume, but it doesn’t have electrolytes or carbohydrates.  Choose a combination of fluids so you get the minerals and nutrients your muscles need to endure, perform and keep you hydrated.  Your job is to concentrate on keeping hydration levels high.

Pre-Event Hydration Plan

Drink one water bottle 17-20 oz @ 2 hours prior to event

Consume 10-14 oz @ 10-20 min prior to event

Drink 5-10 oz every 15 minutes during events

PRE RACE: Determine what your pre-race meal is going to be and practice eating your pre-event foods during training.  If your event is in the morning, practice eating you pre-race breakfast.  For afternoon events, breakfast and lunch, etc.

The amount of carbohydrates consumed prior to an event is dependent upon the amount of time you have to eat before the event, according to the following ratios:

RACE DAY: Have a plan for your race day nutrition. Break your total fluid and calorie intake down into measurable goals so you know how much of what you will be eating and drinking for the duration of your event.

POST RECOVERY: Use your tried and true recovery plan for post race recovery. Remember, having a post race recovery plan is as important as all the training you have put in!  See archived article “Fueling for Endurance” for more details.

GET ORGANIZED

A couple of days before the event you will want to run through the checklist to make sure you have everything you need.  Pre-event preparation will eliminate stressful last minute situations and allow you to focus on your event.

Get on Your Mark, Get Set…GO!

Coach Shelley

Shelley Marenka Smail is an endurance coach and Nutrition Specialist for Wenzel Coaching. She works with cyclists and triathletes who are looking to improve their performance and training using science and strategy. To find out more about her services you can contact her at (209) 890-6244; (530) 864-7891 or at getonyourmark@gmail.com.

I would like to begin this article by congratulating Cate for coming up with this month’s topic!  Cate was looking for some guidance about pre-race tips, carbo-loading, sleep, pre hydration, etc., for her cycling and running events. In addition, she wanted to know how to handle “pushing through the wall” also known as “bonking avoidance”.

She explained that during a race and sometimes at work as a firefighter, “I felt so completely defeated by the sudden lack of motivation because I was physically and mentally drained”.

You have put in the training hours, done all of the necessary preparation, and the race/event you’ve been building for is here! The night before the race, your confidence begins to wane, you start second-guessing your training strategy, asking yourself if you rested enough… too much… are you really ready?

If you’ve followed your plan, you will most likely be ready to rock ‘n’ roll and soar to the finish line, victorious!  No one single factor will ultimately determine the success of your performance or the level of confidence you have going into your event.  So here are some tips to help you plan ahead, cover the bases and avoid typical pitfalls that can ruin a good race!

TAPER VS. TRAINING?

How do you score when it comes to backing off from your training program a few weeks prior to your event?  For many athletes this is a difficult concept to embrace. However, a single 30-second treadmill sprint has been shown to decrease muscle glycogen content by as much as 32% (Maughan R. Preceed Nutr. Soc., 2002; 61:87-96). Unless you understand the importance and value of tapering, you will most likely toss it aside and try to get a “few more” training sessions in just to be sure you are ready.  Don’t do it!

Key Tip: Allow your body to rest and rebuild. Allow your body to rest and rebuild. Allow your body to rest and rebuild. Got the idea? Your transition plan should take place over the final few weeks. Any last minute attempts to top off your training could jeopardize your optimal performance on race day.

Here is what you really want to do.  Taper while you are training.  In the last few weeks prior to your event, your taper plan should be very strategic and well thought out.  You will want to reduce your training stresses but not so much that your body goes into “detraining” mode.

On the opposite end of the spectrum you want to avoid overtraining. The energy systems need to remain finely tuned for optimal performance so you still need to train, but your training should be less.  This can be accomplished with short interval workouts maintaining intensity but shorten duration of workouts. Aerobic sessions can be mixed in with the above higher-intensity sessions or completed on another training day.

You should decrease your overall weekly mileage and time on the bike to allow your body to rest and recover. Depending on when you begin your taper, your training time could be reduced anywhere from 10 to 60 percent in weeks prior to your event.

PLAY HEAD GAMES

Your body can achieve what your mind can believe! You have got to train your brain while you are training your body.  This is a sure-fire way to continue to ride hard when your body is beaten. At the point where you are feeling defeated and exhausted, you must be able to control your thoughts and keep them on the positive track in order to drive your body to the finish.

This is why it’s so critical to be mentally prepared ahead of time for what is to come.  So, while you are tapering your training, you are increasing the amount of mental training that will carry you to the finish.  Visualization is a critical exercise for success.

Ask any Olympic athlete about what they do to get in the zone before an event and they will most likely tell you that they play a film in their head seeing themselves “succeed and win”. Mentally, elite athletes go over the course, reviewing their strategy, their plan, and they SEE themselves strong, persevering, pushing through, with a relaxed, effortless motion….
Get the picture?

They are not focused on their competition, rather their own path to victory.  Focus only on those things you are able to control and let go of everything else. This process takes practice, but once you have got it going you will find it incredibly valuable.

One thing you can do to train your brain is to write down a few active, positive key words that describe how you have felt when you had an awesome training session. Then recite these words with your eyes closed and visualize yourself on race day experiencing the same feelings.  Some individuals also enjoy listening to meditative music during this exercise.

Having a visualization process will also help with pre-race anxiety and high emotions that you may have about the race. Calm the stressors in your daily routine and take comfort in this psychological and emotional lift to your race preparation.

Review the Race Course

With most of my running races and competitive cycling events I ride the course a week or so before the event.  Some times you can’t do it that early because of location, but once you arrive to the event, go and check it out.

Even if you can only drive it by car, at least you will have a mental map of the race course.  This tool will allow you to put the course into your visualization process, learning the turns, hills, terrain, faults of the course, etc. Now you can decide what you can control in your race and determine how you are going to do it. Sometimes you can view the course online as well, but there is nothing like the real thing!

–end part 1