Warming up in cold weather

[Catrin]

I over-think things, I freely admit it. Giving that I've been given permission to slowly get back on the bike, we know that my tendons are not yet healed. Indeed I was reminded of that last night when I was foolish enough to try clipping in during spinning class. The class was fine. While my hamstring is find today, my quad tendon is most cranky with me Nothing major though, just a reminder that I have to behave myself and let it rest for a few days. Without clipping in there are no problems at all...stupid me for going there.

Should I worry about my compromised muscles/tendons not warming up quickly enough in the cold weather? I do have access to some flat roads in a park before cutting through to the other side and reaching my coveted country roads. Wondering about the wisdom of riding in <35 temps until this is healed...

[indysteel]

Catrin, I don't have an answer for you, but if you're concerned about is, why not get warmed up a bit on your apartment complex's spin bike and then head out on the road?

[marni]

it always takes me about 10 miles to get warmed up no matter what the temperature. Since I have floating cartiledge and am missing the ACL in one leg I do however always make it a point to keep my knees warm with knee warmers or tights. The hard part about riding out into the cold is that although you may need layers to start, you warm up from riding sooner rather than later. Knee warmers can be easily removed and stowed in a jersey pocket. But then my tights all have zippers in them so I can also unzip and roll them up to look like knickers and ride that way.

Having had injured muscles, tendons and ligaments, I would advise taking it very slow and easy and be careful not to let yourself get cold while riding.

[Catrin]

Thanks for your thoughts - I had thought about the spinning bike here at the complex, but would need to do that in my cycling gear for outside - wondering if I would get overly warm that way and be sweating when I hit the cold air on the bike...only one way to find out how this approach would work and that is to try it

Marni - thanks for the confirmation - that was my assumption but was wondering if I was over-thinking this. It is good to know that I was not. I will take my time and make sure I am dressed properly. After Monday night I probably can't ride until next week anyway since I over-did it a little

[Melalvai]

The trainer at the gym recommended that I warm up with indoor core exercises before running or biking or swimming. The turkish stand-ups really get my heart pumping & my face red (10 on each side).

[indysteel]

Thanks for your thoughts - I had thought about the spinning bike here at the complex, but would need to do that in my cycling gear for outside - wondering if I would get overly warm that way and be sweating when I hit the cold air on the bike...only one way to find out how this approach would work and that is to try it

I wouldn't worry too much about your lower body being overdressed for the spin bike. As for your upper body: I'm not sure how you're layering, but I would assume you could hold off on putting your outermost layer on (a jacket?) until you're ready to hit the road. What I'm contemplating is about a gentle 10 to 20 minute warm-up. Just long enough to get your muscles activated, but not enough to really get overly sweaty.

In my mind, the bigger issue about riding outside right now with your lingering injury is that the wind and cold really makes it hard to take it easy. I find that I need to push myself harder in the cold just to stay warm. If I ride too slowly, I just can't get warmed up enough. Add in the wind and it's pretty difficult to go out for an easy spin.

[OakLeaf]

If it were me, I'd dress as though I weren't planning to exert myself at all - and then if I started to sweat, that would be the indication that I was working too hard to keep from aggravating my injury.

[Catrin]

In my mind, the bigger issue about riding outside right now with your lingering injury is that the wind and cold really makes it hard to take it easy. I find that I need to push myself harder in the cold just to stay warm. If I ride too slowly, I just can't get warmed up enough. Add in the wind and it's pretty difficult to go out for an easy spin.

This exact thing is what I have been considering...I haven't yet reached a decision on whether I should just ride when it is >39 degrees until this is finally and fully healed... At least on the spinning bike I am in total control of the resistance.

If it were me, I'd dress as though I weren't planning to exert myself at all - and then if I started to sweat, that would be the indication that I was working too hard to keep from aggravating my injury.

This is a good option Oakleaf and one that I will consider. I will have to be honest with myself on this one - my tendency to ignore such things once I get into the groove of things would have to be taken into hand, so to speak. My recovery is to the point where any soreness/twinging/whatever now comes the next day rather than during the actual activity so I suspect this is a time when I could easily re-injure...

I appreciate the input everyone, thank you! My PT isn't a cyclist so he hasn't been able to provide much input on this side of things - other than to caution me that I need to come back slowly and ride easy.

[NbyNW]

It sounds like you're at a stage where you need to just take it one step at a time and listen to your body as you ease back into where you want to be.

Would something like a neoprene sleeve or compression tights help with comfort/retaining warmth/support? Many years ago I kept re-pulling my left quad, and a neoprene sleeve was pretty helpful with warmup, staying warm and compression for recovery.

[Catrin]

It sounds like you're at a stage where you need to just take it one step at a time and listen to your body as you ease back into where you want to be.

Would something like a neoprene sleeve or compression tights help with comfort/retaining warmth/support? Many years ago I kept re-pulling my left quad, and a neoprene sleeve was pretty helpful with warmup, staying warm and compression for recovery.

Hadn't considered a sleeve, and I do seem to occasionally tweak that hamstring pull which sets it back a little. Will look into it.

I've decided to hold off on getting any more cold-weather gear for now. IndySteel raised a good point, and my trainer is warning me about the same thing. Even a couple of people at my LBS has raised the same concern. Right now I can only do very easy rides, and in the current change of weather to winter the winds are just not going to calm for some time. There are no "easy" rides right now where I wouldn't be fighting the wind, and combined with the temps it doesn't seem wise.

So it is time to stay inside for a time and focus on spinning and weights until healing has progressed further. For now I don't think I should ride unless the temps are >38, but will snag all of those I can get. The goal is complete healing so I can start coming back properly in March.

On the positive side of things, my hamstring tendinitis appears to be healed. All that remains is ONE quad tendon that is really hard to do anything with because of where it is located. The hamstring pull is very close to being healed - though I do tweak it from time to time. No pain, just an ache, but being close to being healed isn't healed...

At least things are now healed enough that my trainer showed me a machine yesterday that I can use for cardio work (FINALLY), though of course I still have to be careful - it works both arms and legs, and I can just use my arms if needed. My shoulders are a concern so the "hand bike" just isn't an option.

[indysteel]

That sounds like a good plan, Catrin!

[Catrin]

That sounds like a good plan, Catrin!

The changing weather helps When I can do a full spinning class without having to continually hold myself back, then it will be time to start pushing myself on the bike. Until then, >40 degree temps and little wind seems a great plan!

[indysteel]

Yes; Indiana weather has a way of deciding this for you. I think I've shared with you that I've had a couple of years where I simply haven't ridden outside from the first of January until early to mid March.

I know there are some intrepid ladies on TE who get out in all kinds of nasty weather, but it's just not really for me. I did get out a few times last January when the sun was out and the winds down, despite it being in the neighborhood of 15 degrees. I was SO stir crazy last winter though, as I wasn't even going to spin class. Now that I have a spin bike in my basement (yay!), I'm not sure I'll even do that. I have been eyeing some snow shoes, but I don't know that we feel like spending even more money on gear right now. It's gotten seriously out of hand as it is. For now, we'll likely just stick to winter hiking when the weather allows. We went for a lovely hike in BCSP this past weekend. We had the place to ourselves!