Cadence & Riding Cold Days

[aicabsolut]

I had a cold cold cold (approx freezing temps) races this year, because collegiate races for me started in February. One was an ITT and one was a crit. Both obviously require good warmups.

For a race, that means warming up on the trainer with loads of layers on. Spin a bit, then do some intervals. Big gear intervals to wake up the large muscles. Sprint intervals to spike the heart rate and spin fast. Then just pedal away comfortably plus a few more intervals thrown in when needed for at least 30 min. 45min to an hour is better for those kinds of races. Eat and drink. Go kick butt.

For training in the winter, I'll often do at least 10 min on the trainer indoors before heading out to warm the muscles before they get shocked with the cold air. The reason for the shorter warmup is because the training ride will be longer than the average crit. I'll do pretty much back to back intervals set to some sort of loud music . Then, I'll add some more clothes and head out.

By the way, if you can't spin over 100rpms, you need to work on your pedal stroke and gearing. Your pedals might also have too much float. Try some spin-ups down some hills. You shouldn't be bouncing on the road bike like you do on a spin bike with a flywheel. You still need to have enough resistance under you so you aren't spinning out. My cruising cadence is often something like 103-107. It took time to get used to it. It also takes time before you can use smaller gears and go as fast as you used to in larger ones. I tend to do most of my riding in my compact small ring, especially in the fall. I can keep up with my group rides just fine.

As for gear, keeping my quads and knees supported and warm is very important to me when it gets in the 50s and below. I like fuzzy knee and leg warmers over knickers for the middle range temps. Fuzzy tights over shorts when it's cold.

[Nokomis]

Thank you for all the great tips!

I just picked up a new jacket (thank you rei clearance + 20% coupon!) and it's great for upper body. I'm doing a little better on legs, tho am still searching for the right tights. Saw some that appear to be fleecy inside & wind proof on top, may have to give those a go. Big thumbs up to smartwool socks.

Did a little bit of hill work Monday, and on the way back was able to really work on spinning & cadence - was doing much better, and for some reason I'm thinking the work on the hills helped. I don't know actual cadence, but it was definatley faster than my comfort zone, and I pushed to maintain it a bit.

This Sunday's ride looks to be 50s, rainy, and 70 miles. hoo boy!