Is the winter commute a good idea?

Having had pretty much 2 weeks off cycling over Christmas.  Yes I must admit even the days I worked I decided to take advantage of the quiet roads, the comfy seats and the complete lack of effort and used my wife’s car to commute to work.

However, since the New Year I have had to start cycling again. Yesterday I had to ask myself the question, "Can you really fall out of love with cycling so quickly?" well the answer is obviously no.  Although I was close to it.  With 60 mile an hour winds, horizontal rain and pitch black conditions other than my bike lights I was thinking for the first time, "what the hell am I doing?"

It does remind you how fickle the human mind can be!  The fact that I am limited with choice sometime reinforces why I started and keeps the motivation up. That and the fact I know that when the summer comes and the glorious weather returns I will be faster, stronger and ready for an awesome season of new challenges.  I will hopefully also keep off the belly spread which in 2 weeks managed to attached itself to my waist line like a starving leach! Imagine a whole winter off?

 I read an interesting article which made an interesting point about maintaining your fitness, especially during the winter if you are not able get out as much as the summer.  It suggested taking advantage of the shorter rides by adding some strength and flexibility training at the end for 25 minutes.  All of the below can be done at home with little or no equipment: 

 

Simple exercises such as;

Squats, Lunges, Box steps, Press ups, Plank, Calf Raises

Cycling is an all round body sport, dont simply concentrate on your legs.  A weak core (stomach and back) will lead to more problems than weak legs so make sure you wokr you way through the major muscle groups.

2 sets of 12 for each exercise is enough

As in one of my [previous articles make sure you stretch as well.  Cyclist suffer badly from tight hamstrings, calf's and lower back - give your body a fighting chance and improve you flexibility

Or for additional simple cycling training workouts that can be done in a short period of time try:

Strength Session:
First ascent - Climb comfortably, freewheel down and ride easy for 5 mins
Second ascent - As above but move the gear into the next smallest sprocket, freewheel down and ride easy for 5 mins
Third ascent - as above
Fourth ascent - as above

Speed Session: (hard section should raise heart arte above 85% of your Max (MHR)
1 min hard, 1 min easy

2 min hard, 2 min easy

3 min hard, 3 min easy

2 min hard, 2 min easy
1 min hard, 1 min easy
Ride easy for 5 mins
1 min hard, 1 min easy
2 min hard, 2 min easy
1 min hard, 1 min easy

Some tips:

To work out your maximum heart rate = 220 - your age.

Use a heart Rate monitor to try and keep within range

For Weight loss look to train within 60-70% of your MHR (for a min of 20 mins)

For improved cardiovascular fitness look to train 70%+ of your MHR

To improve fitness you need to train for at least 150 minutes a week.  Although to make a serious impact it is suggested 4 45 minutes sessions are required.

Finally:

If you’re out training on the roads make sure you are prepared.  Have a drink, repair kits, layered clothing, lights and your bike is well maintained. Oh ye, if you can in this weather, have some FUN!!!

Don't waste your winter!

Having read a large number of blogs over the past few weeks I have noticed a similar trend from those who's daily grind (lets be fair in the summer its hardly a grind?!!) to work.  This is that the dark mornings and evenings, the cold weather, ice and sometimes snow has started to impact either the enthusiasm or the sheer ability to use their bike to commute.

I have taken the drastic steps myself of getting the train for part of my journey, others I know have parked their pride and joy in garage for a few months in exchange for the car, bus or train.  A few of things may happen when this decision is taken:

1) They start to get lethargic, fat and lazy as they get back into the common trap of using their backside to get to work. For all of who have taken this decision can I suggest you consider 2 things?  Ensure you do something to stimulate your brain, not only does exercise improve your fitness it improves concentration levels but also simulates brain waves.  Cycling more so as you are not only internalising your own thoughts but having to keep sharp eye out for the nutters in cars, vans and trucks!!  Get the scrabble out or do a cross word.  Do something though! - If you don't believe me do nothing and see how different you feel when you take up cycling again in the spring?

http://bigduck.co/2011/10/27/bicycle-vs-car/

If you simply cannot get out on the bike make the efforts to keep your fitness up and train indoors.  Join a gym for 2-3 months, go swimming or get some weights at home.  Personally I suggest doing things you wouldn't usually do.  Work on your core (that’s your abs and lower back muscle), work on your general body strength (especially the legs and upper body) by using weights and most of all spend time working on your flexibility. 

Working on the above during your off season will work wonders to your performance by increasing speed and power and reducing the likelihood of any injuries.  It will also start you in a positive routine for when you do get back on the bike.

2) Watch your stress levels - I find getting in the car aggravates any stress I already have or just adds stress I didn't know I had?  The reduced levels of positive chemicals caused as a result of exercise will have a huge impact on your mental well-being.

3) Make sure you care for your poor bike languishing in the garage.  I suggest giving it a pre-holiday clean and oil.  The mud and grease it will have on it will only aid the onset of rust and damage that may later costs you some serious money or in fact your entire bike.  Add that to the cold and damp in your garage and you are asking for a disaster comes spring.  When you turn the pedals for the first time only to feel the chain snap, the crank seize and the steering block jam. 

There is probably no better time to give the bike a proper loving.  If you have space in the garage of somewhere you can get it on the stand whilst keeping the bike dry then do it.  If you are not using the bike for a few months take the opportunity to slowly strip it down, change the cables, and dismantle the crank and rear set.  Did I know what I was doing? NO!  Do I have a better idea now? Yes!  Does it matter if the bike is in bits for days on end?  Not really, so you can take your time and discover as you work.

Most jobs on a bike are pretty simple with the right tools, and in all fairness the tools are not that expensive when you look online.  Everything you need is on the internet and there is some awesome video's showing you how to do almost everything. 

If you have time, a willingness to learn and the desire to do things yourself have a go.  You will get a much better understanding of your bike and feel a great sense of achievement by personally having done the work that paying someone £75 plus parts to do it for you.  Alternatively get a cycle repair professional to do it for you.  One thing is for sure get it done so your bike survives the winter storage and is ready for the joys of spring and summer.

4) Finally its Christmas time!!  Get friends and family to buy you loads of new gear.  I suggest you guide them in the right direction otherwise Aunt Norris will only go and get you some cheap tat from the local Wal-Mart of Tesco's??  Hey, they may be cheap but in my experience it often means short life span!  I always find leaving cycle magazines folded on the kit pages tends to lend a hand (it’s a woman’s trick, but as all men know, women are far brighter and more manipulative than us men so why not follow their lead!!)

A few nifty Idea's

http://www.firefox.com/

ww.firefox.com

                                                   http://www.iworld.co.uk/

Now Go and get started!

The winter may appear to halt you in your tracks when in fact all it is doing is allowing you a perfect opportunity to allow your body to recover and develop and improve in other ways.