Emerge a fitter and stronger athlete in spring by:
1. Preparing the night before:
- Charge your bike lights and Garmin, pump your tyres and fill your water bottles.
- Check the weather forecast then lay out your bike kit or running clothes to suit the conditions, see the winter bike kit checklist box below.
- Pack your swim bag.
- Prepare your breakfast or your nutrition, if a long ride.
2. Dress right.
“There is no such thing as bad weather, just bad clothing”
- Use layers so that you are warm, dry and can stay comfortable once you’re warmed up. Clothing should be lightweight and non restrictive.
*Order Moore Performance kit from Danny (email: [email protected]) winter jerseys are available now and an online order will open next month.
- To order winter gear there’s Cheeky Velosport Randwick, the online Wiggle store, Icebreaker or for luxurious kit Rapha.
*MP outwear kit is preferred on group rides.
3. Be Seen:
- Light up, use good quality bike lights that allow you to see and be seen.
- Use two front and taillights in case one runs a low on battery or fails.
- If running, wear clothes with reflective strips and take some form of light such as a head light see Wiggle’s range. You need to be seen to be safe.
4. Have a goal:
- Enter a race, to keep motivated to train through the colder months.
- Or keep racing over winter, upcoming races:
5. Train indoors:
- Use a turbo trainer – see our turbo guide.
- Hit the gym – if the weather’s too bad do a spin class, run on a treadmill or do some strength and conditioning weight sessions.
- Training in your lunch break, the off-season is the perfect time to add some strength and conditioning or yoga to your schedule. Elixr offers free trials.
6. Warm up before you head outdoors:
- Use your turbo trainer, do some yoga sun salutations or strength exercises such as squats, lunches, sit ups and planks to warm up before you head out to training.
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Winter bike kit checklist
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What to wear:
-
if it’s cold but the weather will warm up while your riding:
- Over socks or booties
- Socks (merino optional)
- Knicks
- Knee or leg warmers
- Merino undershirt
- Short sleeve jersey
- Arm warmers
- Gilet
- Winter gloves
- Neck and or Ear Warmers
- Carry a wind jacket for the cafe or easy spin home
-
If it’s cold and raining warm inner layers and waterproof outer layers:
- Woollen or merino base layer (see Icebreaker)
- Waterproof shoe covers (booties)
- Woollen or Merino socks
- Knicks or long (roubaix) knicks
- Fleece leg and arm warmers
- Long sleeve jersey
- Rain/shell jacket
- Waterproof gloves
- Cap
For more information on what to wear on cold days of climbing and descending to recovery rides and 95 per cent change of rain, check out Ella’s Cycling tips.
