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Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

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Tips for Winter Riding

Tips for Winter Riding

After your Recovery Phase you should start your Base Building Phase.  Base Building involves building cardiovascular endurance and increasing your volume – weekly miles and the length of your long workout.  But, winter cycling presents a number of challenges – cold, wind and wet icy roads.  If you follow these tips, you will get your mileage in as well as enjoy your rides.

Dress for the weather.  You should be slightly cold at the start of your ride.  As you get moving you will warm-up.  Be careful not to over dress.  Wear reflective clothes or bright colors, or use a light and reflectors.  Winter days the sun is low and it gets dark very early.  Wear glasses, sunglasses, yellow, orange or clear lenses will protect your eyes for foreign objects and the wind.  Cover your head and ears.  We loose more heat from our heads than from any other part of our body. 

Hydrate and fuel during winter rides.  Staying hydrated and fueled is just as important during the winter as during the rest of the year.  Bonking on a freezing windy day is a lot worse than on a sunny summer afternoon.  Use hot drinks or a Camelbak under your jacket.  Use an insulating cover over your water bottles to keep your drink from freezing.  If you use a Camelbak, blow into the tube after you drink to keep the end from freezing.

Winter rides should be conversational.  Ride with a group, share the work and draft.  Avoid hammering when the temperature drops below 50° F.  Build base mileage.  When it is extremely cold keep rides under 90 minutes.  Start into the wind.  You’ll warm-up faster and have the extra benefit of a tailwind on the way home.  Keep stops short.  Starting up again will increase the likelihood of getting cold and being unable to warm-up.  Beware of Carbon Monoxide.  Avoid traffic; cars produce more Carbon Monoxide during the winter.  Carry two tubes.  You don’t want to have to patch a tube in freezing weather.  Watch out for ice.  Black ice and corners that are in the shade are dangerous. 

Take extra time to recover from your rides.  Cold weather produces more stress and we need more time to recover from our workouts.



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Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
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