A few weeks ago we learned about how to dress on those cool autumn days. Well, now we are nearly in November and, at least here in the NorthWest, winter is seemingly upon us. I always wait as long as possible before yanking my thermal jacket out of storage, but that time has come and the deed is done.

The thermal jacket has long been a mainstay in cycling. Formerly made of shiny, tight-but-stretchy polyester, often with an integrated speed skater-style hood and thumb loops, they now feature high collars, 2-way zippers, wind and waterproof fabric, reflective highlights and a nice fit that allows a layer or two underneath. Have a look at the photos below. On the left is the old style, while on the right the new:

A good thermal jacket can work wonders for you in the winter. However, perhaps just as important is the tried and true concept of layering. Always start with a good, moisture-wicking base layer. By keeping that next to your skin, you will avoid feeling clammy, and soon afterwards cold, when you begin to sweat during those 2 x 20min FTP intervals your coach is giving you to do in January.

What you put between your base layer and your thermal jacket depends upon the weather you are heading out into. If it is windy, but not really too cold, maybe a base layer is all you need. If it is wet, windy and chilly, try adding a short sleeve jersey, a long sleeve jersey, or even both. What you choose will depend on how easily you get cold or heat up. The golden rule, though, is to always stay warmer than you think you need to be. If your body is spending energy keeping you warm, it's not spending that energy on training!

Last but certainly not least come accessories. Every girl loves these, but for cyclists in winter they are invaluable. If it is really cold, wear a thermal cap under your helmet. If it is not too cold, or if it is raining, wear a cycling cap under the helmet (again, see photo above). The cap will provide some warmth, but perhaps more importantly, will keep a lot of rain out of your eyes. Sunglasses (or clear glasses) will also help to keep your face warm and protect your eyes from that frosty wind.

Gloves are next on the list, and many riders keep several pairs to choose from. These are largely a personal choice, depending upon how sensitive your hands are. A lot of heat is lost from the wrists, so gloves with long wrist cuffs are always a good idea, as are ones with wind/waterproof fabrics.

Finally we come to the feet, often the parts that begin to freeze first. If you don't mind wearing thicker socks in winter, wool goes a very long way towards keeping your feet warm, even after they begin to sweat (because no matter how cold it is, they will). Over your shoes come a nice pair of thermal booties. There are many types on the market, but again, wind/waterproof with a bit of fleecy insulation works best. Make sure the cleat cut-out in the sole is no bigger than it needs to be, and that the zipper is stout and won't break mid-ride. How many times have you seen riders with their winter booties safety-pinned together? Ghetto! After that, it is important to make sure your leg warmers are long enough to reach into your booties. Exposed skin on the way down to your feet will only help make them cold and make you want to go home.

So, now you know how to dress for winter riding. If you have any questions, don't hesitate to ask!

One of my regular consulting athletes whose accomplishments this year I so rudely forgot to mention in my earlier post is Semi-Pro mountain bike racer John Davis.  John had what is perhaps best described as a very educational season!  He worked hard, building his FTP by more than 40W and garnering several top-4 placings and a top 15 place at the brutal NC National.  John is young, motivated, ambitious and hard-working and you can expect to hear more about him in the coming years as his experience and maturity build.

In addition to all of this, he is a hilarious blogger, recording his exploits (and occasional follies) with great humour and self-effacing style.  Check it out:

 http://rollitjohndavis.blogspot.com/

It's that time of year now - the time of year when every endurance athlete starts thinking about...next year!  Well, I have been thinking about that, too, not so much as setting racing goals, but rather to set up my training camp:

 http://www.peakscoachinggroup.com/camps/cycling_camps_marin_2008.html

It takes place in the Bay Area on some of the West Coast's most beautiful roads and in some of the best weather.  If last year is any indication, it will be fantastic!

One of the highlights of last year's camp was the food and lodging.  So, once again we are staying at the Ralston White Retreat which is an incredibly peaceful location in beautiful Marin, just at the foot of Mt Tam.  Their chefs customize our menu to suit the athletes and accommodate any special requests and the house is amazing in its beauty and amenities.

This camp is excellent for getting in some early season mileage, learning about how to use your power meter,  improving your descending skills and just relaxing in an amazing place.  As a PCG athlete you save 10% when you sign up.  If you bring a friend, you can save another 5%!

If you have any specific questions, don't hesitate to send me an email...

There is a simple rule for dressing for Spring and Fall on the bike: arm warmers and knee warmers for racing; long sleeves and leg warmers for training.

As an endurance athlete, your body can perform best if it doesn't have to spend energy keeping you warm while training. So, bundle up! If you have ever seen pros out riding in even relatively warm weather, you will notice that they are always covered up. Part of this is because they are whippet-skinny, but it is mostly because this way their muscles can concentrate on propelling them forward (and getting better at it) instead of shivering to keep them warm.

The magic number is 65 degrees (18 degrees C). Below that, wear long sleeves and leg warmers while training. If you sweat a bit, that's okay - just make sure you wear a light moisture-wicking base layer. When it gets colder, add a cap and a vest.

Now you know how to dress like a pro!

One of the highlights of my year was having the opportunity to ride the TransRockies Challenge with one of my favourite athletes - Henry Geddes. About 4 months before the August event, Henry contacted me asking if I would like to ride the event as well as coach him into some solid endurance shape for it. Naturally, I jumped at the chance and what a time we had!

Henry is an experienced endurance rider, having completed the Ruta de los Conquistadores and the Cape Epic in his native South Africa. He also has his own business and two little kids, so as you can imagine, he is always pressed for training and recovery time. Nonetheless, with some coaching and considerable focus, Henry was able to ride himself into excellent shape. Along with his awesome bike handling skills, this made for a solid ride. Now all he has to do is ride the TransAlp to become a veteran of the "Big 4" of endurance mountain biking!

TransRockies can be summed up with one word: HARD. When I asked a good friend of mine who had completed the race in 2004 if it would be fun, he replied: "It's not fun, it's hard." He was right, except that it actually was a bit of fun and becomes even more so in hindsight. The entire race saw no rainfall and, being in the middle of the B.C. fire season, included endless walls of dust and a considerable amount of smoke. Despite the lack of rain, there was plenty of water as we had to cross several freezing cold rivers each day. This, coupled with 95 degree heat and several days exceeding 7 hours, made for a brutal ride.

Would I do it again? Not any time soon, but I am nagging Henry to take me along when he does the TransAlp! ;>

Photos: http://photo.specimage.com/viewevent.php?tid=88&rid=314