We’ve been fielding lots of questions about what to wear at what temperatures. Having a good selection of thin components is key.

No arm-warmers? No big deal, I used my wicking, long-sleeved running tops for a long time; if it’s below 40, you wouldn’t be removing the arm-warmers anyway.

Same for knee-warmers; running tights over cycling shorts work fine if you’re not entering a cycling beauty contest (which is really hard to win when you’ve got snot dripping out of your nose).
My rules of thumb:
1. LAYER, LAYER, LAYER
2. Keep core, ears (head), hands and toes as warm as possible. When they get cold, misery quickly follows.

What’s the right combo for which temperature? It’s a recipe that’s highly personal, but here’s my very quick reference guide:

40-50 degrees:
Armwarmers OR longsleeve (LS) running shirt, jersey AND undershirt are good. The closer to 40 the temp is, you might want to add a wind vest. Kneewarmers or long tights. Two thin pair of wool socks, if it’s not too tight in your shoes (preventing good circulation with tight shoes makes your feet cold faster!). Thin gloves, you can double up with a cheap pair from Walgreens and shed as needed. Ear coverage recommended.

30-40 degrees:
Same as above, definitely layer gloves, closer to 30 degrees, I highly recommend wind-proof outer gloves. Add toe or shoe covers. Duct tape over those shoe vents that are so “helpful” in the summer. Consider a thin hat that fits under the helmet; good for colder temps. Also, at 30 you’ll want something covering your neck, too. Balaclavas are good all-in-one options. Layer socks again, we love these long wool socks from Defeet. Wind vest is a must and if you’ve got wool arm warmers, no sleeved jacket is necessary yet.

20-30 degrees:
Cover everything you can:
hat, balaclava/neck gaitor, layer gloves (yep, those dorky lobster gloves are critical), as many socks as you can handle to keep blood flow good. Multiple layers on your core: undershirt (I wear a tank and short-sleeved ones), one or two jerseys or LS running shirt, lightweight wind-jacket. Arm warmers, knee warmers. Add a layer of tights, too, if it’s closer to 20. Glasses to protect your eyes/face from the wind are critical.

10-20 degrees: Hit the MTB trails or wear a ski mask. The wind in your face at 20mph is not fun or recommended. MTB riding is slower and usually requires more effort more often, trees shield the wind, etc. If it’s this cold, I suggest using just about everything you’ve got and just pile it on (I’m a wimp!). Also, those packets for hand and toe warmers are invaluable at this temp.

It’s a rough guide and a few degrees (when it gets in the 30’s) can make a bigger difference than expected. Test yourself with shorter rides, or rides where you know you’ve got transportation alternatives if you need to bag it.

Whew, now I feel like I need some good ol’ hot chocolate. I’m cold just thinking about it!

tags:winter•winter clothes•winter riding

Brr. Twas cloudy, drizzly, cold, windy — generally unpleasant and getting worse so over lunch I pointed my bike into the wind for 5 minute intervals. Figured I’d better get on it, because the way I was feeling, I knew if I even got close to a sofa and a warm blanket the likelihood of me getting my ride in might drop to slim to none. Some might say, “What’s the harm in skipping now and again?”

I’ll tell you… because skipping just gets easier. Every time you quit or skip, you get better at it. Just the same as when you stick it out, even when you’re dead last, you get tougher. I don’t mean physically so much as mentally, but the importance of your mental game cannot be overstated and boy o boy did I get some practice in today. The moment I rolled out of the building and into the wind, the following inner conversation commenced:

Whiner: Ewwww, I don’t wanna…I don’t feel good. waaaah.”
Racer: Yeah, it’s icky. You think those other women are sitting around? Just how hard do you want them to kick your butt? You a quitter?
Whiner: No, but I just don’t feel like it. My legs hurt. I can’t breath in this wind. My ankles are cold.
Racer: You know you’ll warm up shortly and the wind will help get your numbers up.
Whiner: I’ll do one.
Racer: That’s the spirit. You want to do well for the team next season, you gotta do your training. One at a time, that’s the way.
Whiner: Groan….. OK. Here goes.

This conversation went on for an hour with Whiner trying to quit and Racer trying everything in the book to keep Whiner on task. Eventually, five intervals were completed and both were enormously grateful to return to the warmth of the office.

Surprisingly, there was a sense of success upon completion despite lower than normal numbers. It was that bit of triumph over adversity feeling. That “when it gets tough I can hang, dammit,” mindset, which is exactly what’s required in this sport. So, although the numbers will say I was pretty weak sauce today, come Saturday, methinks it’ll be warmin’ right up and I might even have a can of whoop-@$$ to wash it down.

In the meantime, however, I’m gonna treat Whiner to ginger cookies and cocoa while Racer reviews the “5 Core Skills of the Mentally Fit Athlete.”

Other good reads from Pez Cycling News:

• “Handling Pressure”
• “Sustaining Motivation”
• “Periodization for the mind”

tags:cold weather•intervals•pez•training•winter•winter riding

It’s post-season, the days are shorter and air is brisk. There seems to be a subconscious signal going off in my brain to start packing it on for the long, hard STL winter. How do you know you’re gaining weight? You say to yourself, “I think I’ll change into some ‘jammie pants’to sit on the couch and watch television. I’m wearing jeans, people! Everyday, all day. Jeans.

It was an actual thought I had after a long freaking day of work and eating like I’m racing tomorrow (and the next day and the day after that). For me, it’s not so much weather-induced as stress-induced; I’m hoping against all hope that stress also increases metabolic activity.

So, this gets me thinking about what we’re gonna do instead of sitting on the couch… You might remember the post I had about “winter activities” a WHILE back. Well here we are, staring down the barrel of November and a delayed daylight savings change (thank you).

WHO ARE ALL YOU PEOPLE?:
I see like 55 people on the ning site—it’s time to get together and discuss winter prep (and I’m not talking about expanding your wardrobe to include more “jammie pants”!). We need a gathering, to match new faces and guilt some people out of the house for cold-weather riding and, oh yeah, maybe have some adult beverages. We know it’s been a long time. We’re on it. More details soon. Seriously.

MOVIE NIGHT:
We still need a place to have our movie/spin night. In the short-term, you can join Tracy and others for Spinervals on Tuesdays at the Alpine Shop (**exact dates and times coming soon***).

CHARITY RIDE:
I haven’t quite figured this one out yet, but I want to do a scavenger hunt meets bike race involving procuring various goods necessary to prepare a holiday meal….details will be forthcoming as I make it up.

FROSTBIKE SERIES:
Again, not fully put together in my head, but I want to do a multiweek series, where you buck up in the beginning…let’s say 10 weeks for $100. Every week you show up to ride, you get your 10 bucks back….I’m not sure breaking even is a good reason to get out and ride in 20 degree weather…still thinking of incentives. This will be on the weekend, maybe one for each discipline: road AND mountain bikes.

I should have titled this entry “Details to Come”…..hey, we’re busy. Feel free to help or come up with your own. We’ll promote it, if we dig it! Thoughts and suggestions are welcome. Email me!

tags:winter•winter riding