Personal Strategies for Dealing with the Elements
The conditions you train and race can have a dramatic effect on how you perform. Heat, cold, rain, wind, humidity and altitude can all have adverse effects on your performance. However, if you are well prepared for the elements they will have less of a negative effect on your performance and in some cases can even become an ally for you in the race. In all cases just a little extra planning can make a big difference.
Temperature
Hot
Hot weather will be tolerable if you are well rested and can stay hydrated. The water content in your blood determines your ability to regulate body temperature during exercise. The intake of fluids/water is vital in hot weather to help maintain blood volume and allow sweating to prevent overheating. Sweating cools the body but also causes the lose of important minerals and electrolytes. Use of a sports drink during hot weather to help replace these vital minerals during exercise. Liquid calories are easier to digest in hot heater but sugary sports drinks can be a little hard on the stomach. Try a mix that is 50%-75% of the recommended solution. The weaker mix will encourage you drink more often and get the extra calories you need.
The intake of fluids should start well before the race or training ride and continue during the recovery process. Sipping a few ounces every 10-15 minutes is the best strategy. Drinking large volumes of any kind of fluid in hot weather can upset the stomach. During the racing or training drink 5-7 ounces every 10-15 minutes. You can alternate between plain water and sports drink or go with a 50% solution and use a sports drink for the whole ride. Experiment in training and find out what works best for you.
Cold
In the cold you want to retain body heat so the right clothing is important. Avoid heavy fabrics in favor of layers of lighter ones that can be adjusted to maintain comfort. You can unzip and remove layers if needed if you get over heated. A good indicator that you have the clothing layers right will be if you can just feel the chill at the start of the ride. Once you get going and warm up you can start adjusting the layers to regulate body temperature. Other tricks for staying warm are shoes covers and a helmet liner and using a warming cream on your legs, even under leg warmers, to help retain heat. Warming creams can also be used on the feet to fight off the cold.
Your body uses a lot more energy in cold weather trying to stay warm so make sure to have some extra food. A good rule of thumb is to take in 400-500 calories per hours to keep your energy levels up. Chances are you will have a better appetite on the bike in cooler weather. Full solution energy drinks will be easier on the stomach and high carbohydrate solid foods will digest better and provide much needed energy. The body can dehydrate easily in cold weather so the regular intake of fluids is still very important. Keep the 5-7 ounces every 10-15 minutes rule in effect and see how it works.
Moderate Temperatures
Sometimes it is difficult to get the clothing right on a moderate weather day. Body heat builds quickly but there is enough chill in the air to take away vital body heat if you are not adequately protected. It is easy to under dress when the temperature is around 60 degrees. It is always a good idea to take arm warmers and a vest along on moderate days just in case. Warming creams may not be a necessity but knee warmers and a cap under the helmet are not a bad idea. Keep the intake of calories and fluids up and be sensitive to how you body is retaining heat. It is surprisingly easy to get hypothermia in temps from 50-60 degrees when you are working out vigorously and sweating. Carry an extra layer of and you should be fine.
Riding in the WET
Training and racing in the wet does not have to miserable nor dangerous proposition. There are a lot of things you can do to prepare for a day in the rain. No matter how hard you try you are going to get soaked and wet clothing can pull vital heat off your body at an alarming rate. The trick is to protect your self without being overdressed. A good rain jacket made of a water and wind proof fabric is a good place to start. A base layer of fabric that wicks moister off the skin is best for under the jersey. Always use a liner of cap under your helmet when the temperature is below 60 degrees. There are some great lightweight wind proof materials now available for gloves and shoe covers. Knee and leg warmers are a bad idea in the wet because the wet fabric pulls heat off the skin. Use a strong warming cream and a waterproof barrier in your legs and leave the warmers in the car for after the race. There is more on fabrics, warming creams and waterproof barriers further on.
Tire selection and pressure are critical to safe, high performance riding in wet conditions. Softer tire compounds provide better grip in the rain. Tread patterns with lots of grooves help disperse water and improve traction. Slick tires are a bad choice in the wet. A little less tire pressure will soften the tire, improving grip and traction for cornering, especially in criteriums and hilly road races with technical descents. A softer tire is also less susceptible to punctures caused by debris like glass and sharp rocks that can stick to wet tires and cause cuts.
Wet conditions require more cautious riding and less aggressive bike handling. You cannot win the bike race if you are taking risk and falling off in the corners. Take a little wider arc in the turns to keep the bike more upright and stable. Brake a little sooner and not as hard going into corners. Before corners and on long descents at higher speeds, continue pedaling and feather the brakes a bit to clean the braking surface and improve brake function. You will also need a little more reaction time. Let a little more than normal gap open up on the wheel in front of you.
Along with all the challenges rain does have it’s strategic advantages. Most riders do not like racing in the wet and are less aggressive and willing to sit in and follow the wheel in front of them. They are also thinking more about the conditions and how to survive that how to win the bike race. Riding in the middle of the pack with all the spray is miserable and dangerous so staying near the front is important. Having the right clothing and equipment and a good attitude for bad weather will give you an instant advantage of a lot more riders.
Wind
The wind might be your friend in training when you are working on strength and power and mental toughness but it is your mortal enemy in a bike race. Everyone is looking for shelter and the more skilled riders will fair the best so positioning is crucial. Every little bit of shelter you can find will help you save energy. If you get caught out in the wind you need to find some shelter fast even if it means giving up some positions. If you have teammates in the race you can take turns riding in the wind and protect each other. If you are working in a small group or helping set the tempo on the front of the peleton take short pulls and get to the back of the paceline quickly. Do your fair share of the work but try to conserve your energy as well.
Be on the lookout for strong pacemaking at the front in cross winds. A strong team or group of strong riders can easily split the field by putting everyone in the gutter and driving the pace hard until there is a split. Once the split happens the front group can form and echelon and quickly put time into the riders that missed the split. This can happen in large or small groups so be sure you know when the crosswind sections are coming and be in a good defensive position.
Wind is usually more of a factor in road races and that criteriums. Circuit races can also be effected by wind if there are longer straight-aways that allow the front group time to gutter the field and put pressure on the riders behind. If the criterium or circuit race looks like it will be effected by wind be sure to start near the front and hold your position in the early laps. A tail wind will benefit a smaller breakaway or chase group because the riders on the front of a large field get little benefit from the wind will be less obliged to pulling the flied along. Keep the turns short and the pace high and you will have a good change of gaining time very quickly.
Sprint finishes in the wind are very tricky. In a cross wind sprint is very tactical and should be contested in the gutter. Any riders wanting to come around have to do so on raw power and with no shelter. Headwind sprints favor the sprinters with power and endurance. If you are a good long sprinter you have a better chance if you lead it out. If not be patient and jump as late as possible. Tail wind sprints are usually a drag race. Often times the rider who jumps first and gets the gap wins the race. Regardless of the conditions, sprinting involves power, timing, technique and a fair amount of nerve. Regular sprint practice in various conditions will help you develop your natural ability.
Humidity
Heat is a significant metabolic byproduct of exercise and your body’s way of dealing with it is to carry the heat in the blood to the capillaries under the surface of the skin where the evaporation of sweat cools the skin and dissipates the heat. The cooler blood then circulates back through the body picking up heat and the process is repeated. Humidity decreases your body’s ability to give off excess heat because sweat does not evaporate very well in moist air. This effect on body temperature is referred to as the “heat index”. When the air is very humid there is no place for the sweat to go and heat is not dissipated through the skin. The blood is not cooled and the excess body heat is carried back into the body causing core body temperature to rise to very dangerous levels resulting in sever heat illnesses.
You need to do everything possible help the body stay cool under extremely humid conditions. Starting the race fully hydrated is the first place to start. Try to stay out of the heat before your race and during your warm up to keep body temperature normal. Wearing a jersey made of very thin fabric designed to wick sweat off the body is critical. Heavier fabrics will trap heat and prevent cooling. Pour cool water over you head and on your arms, legs and feet during the race to help dissipate heat from the surface of your skin. Unzip you jersey to increase the airflow and enhance whatever cooling effect there might be.
High-level aerobic fitness plays a big part in successful racing in the heat. The greater percentage of work you can do aerobically the less overall stress you will put on your body and in hot conditions every little bit helps. Increase you aerobic capacity and you will race better in the heat.
Altitude
Racing at altitude can be very challenging. The effects altitude can have on the body can be very unpleasant, especially during a bike race. There has been a lot of research done on how to best prepare for altitude competition but for most riders the protocol and acclimation process is not an option. However, there are a few simple things you can do to minimize the effects of altitude and improve your chances of having a good performance. First, a high level of aerobic fitness will help you perform better in thinner air. Do extra V02 training in the cycle leading up to an altitude competition. Having your muscle glycogen stores at full capacity will give your muscles the extra energy they need to work better when less oxygen is available. Being well rested will help your body resist the stresses of competition and enhance recovery at higher elevations. You will dehydrate much faster at altitude so staying fully hydrated is important. And finally, having a race strategy the favors patience over aggression will help you measure your effort out over the length of the race and stay fresher for the end of the race when it really counts.
Clothing and Fabrics
The advancements in high tech fabrics have put high tech clothing within the reach of every rider. There are micro fiber materials for based layers, lightweight stretch fabrics for shorts and jerseys, windproof nylon fabrics for outer shells and super light water and windproof fabrics for the wet.
I always wear a base layer under my jersey, regardless of the temperature. I like the DeFeet micro fiber undershirts (shorts sleeve in the summer and long sleeve in the winter) that feel like gauze. They add a layer of warmth in the cold and wick moisture off the skin when it is hot.
There are too popular many jersey fabrics to discuss here. My preference is the “Field Sensor” fabric used by VOLER. velowear.com It is a great fabric for the warmer weather. I have some jerseys from Alexa UK that are made of a heavier Italian mess fabric that are great in the cooler weather but breath well enough for warmer weather. Long sleeve jerseys need to be made from a heavier polyester fabric that provides more protection from the wind and cold. It is still a good idea to wear a long sleeve base layer to add a layer.
A good pair of bibs is a cyclist best friend. The fabric is not as important as the cut and fit and the type and cut of the chamois. I only wear bibs and the only bib short I will wear is the VOLER Peleton bib short. They are made of 8 oz nylon-lycra, have a baseball cut chamois and are incredibly comfortable. Besides the fit they are very durable. Everyone has their preferences but once you find a short you like don’t change and when they go on sale buy a couple extra pair.
Arm, knee and leg warmers are a staple in every rider’s wardrobe. I have tried a lot of different brands and keep going back to VOLER warmers made from the Dryline fabric. Dryline is a 9.5 oz. Thermal Nylon Lycra with a brushed back and is available only in comes in classic black. They are well made, they stay up and the leg warmers are especially cozy on a cold day.
There are a lot of choices for outer layers. If you are layered up properly in cool weather the outer shell need only be a good wind barrier and does not need to add a thermal layer. VOLER makes a great wind vest and jacket constructed of Vortex rip-stop nylon. Any wind shell should have a two-way zipper so you can ventilate from the bottom and leave the collar zipped up tight. Unless it is very cold in which case you should replace the wind jacket or vest with a multi layer thermal jacket. The hot new fabric on the market right now is called WindTex, a windproof, waterproof, breathable laminate fabric with a light fleece inner surface. This fabric is the BOMB.
Gloves are essential in all conditions to protect you skin from the elements and the pavement. Just about any lightweight, padded glove will do the trick for friendly riding conditions. Once things start to chill off keep your hands protected will make for safer and more comfortable riding. Cold, numb fingers have a hard time hanging on to the bike and once they get cold there is little hope that they will warm back up unless you climb off and go inside. Wearing a polyester knit glove or one made of a wind proof fabric will help keep the warmth in especially in the web. Wet hands will stay warm if you can keep the wind off of them.
Unless you are aiming for style points there is no reason to wear shoe covers until the temps get below 60 and there is a wind. If you get cold feet, like I do, you need to work something out. For not so cold days I will wear a shoe cover and put some warming cream on my feet. When it gets down into the 40’s I used air activated toe warmers that fit inside the shoe under the front of my foot. They stay warm for about 6 hours but only work in the dry. You can order them online at warmers.com. It is too cold for even my toe warmers I stay on the couch.
And finally, rain jackets. There is only one jacket that I use and recommend. The Rain Shield cycling jacket made by O2 Rainwear. It is made of the most remarkable fabric I have ever used in wet weather, 3M Propore. It is Ultra light weight, wind proof, water proof and breathable and durable. It is also very affordable. Penn Cycle sells it online for 29.99 It is the only rain jacket you will ever need.
Warming Creams and Waterproof Barriers
This is my first line of defense against the elements when the weather gets cold and/or wet. I use warming cream, or some kind of warming agent on my feet, legs, hands and sometimes even my ears every time I go out. For years I used a brand imported from Italy called RECORD but I can’t get it any more and my stash will run out at some point so I am experimenting with some of my own concoctions. The concept is pretty simple, put a temporary layer of warmth on your skin to help keep the heat in and your body warm. In the dry cold I will use it under my warmers. In the wet I will use it under a waterproof barrier and leave the warmers at home.
In the absence of expensive European designer warming creams I have found some very effective alternatives. Many arthritis pain-relieving creams contain the ingredient capsaicin, the chemical found in hot peppers. Used as a warming agent the capsaicin keeps the skin warm for hours and is body heat activated. The harder you work the warmer it gets. Be VERY CAREFUL using this stuff. Start with small amounts mixed with a little hand lotion to cover both legs. And remember to wash your hand really good before you touch anything. Another effective warming agent is a little cinnamon oil mixed with some lotion or hand cream. Follow the same precautions as the arthritis cream and experiment with the strength until you get it to your liking.
A waterproof barrier goes over whatever warming product you are using and can be just about oil that is safe for your skin that will not wash off. Vegetable oil, Mineral oil, baby oil, Vaseline. I have even seen riders use PAN cook spray although there are better alternatives. Straight oil can be a little sticky so I cut it with a little Wintergreen rubbing alcohol. Currently I am working on a promising mixture that is 2 parts Canola oil to 1 part wintergreen rubbing alcohol with about a teaspoon of cinnamon oil for every 4-5 ounces. I keep it in a small spray bottle and it just needs a good shake before each use.
The last area I need to mention is your bum. In the wet, your backside can get chaffed after several hours of contact with a wet chamois. It’s a little like diaper rash for cyclists. Anytime you get a serious skin irritation in the nether-region you are susceptible to saddle sores. The best cure for saddle sores is to prevent them in the first place. Anytime your backside is feeling a little chaffed and tender a liberal application of Bag Balm will give you a very effective layer of protection. Don’t be bashful, it really works.
I guess the idea here is to have the right clothes and other stuff for the conditions, make smart decisions about what you wear and always make your comfort and safety the #1 priority. If you come up with any good warming cream recipes please let me know.