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Pre-Season Part II

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Spinning Legs


My initial post about Pre-Season planning turned some heads over at Team Estrogen’s forum.  Many people were excited to talk about their 2010 goals, but after 4 pages of women’s goals there were a few asking me if I was crazy.  They looked at November and December as resting times, or they may still be trying to complete 2009.

All these things are fair, but I find planning out your season prior to the holiday season makes things easier and you may eat one less serving of mash potatoes.

We didn’t get many comments on the blog about 2010 plans, so let me start off mine:

  • Training for Trans Iowa. The race is the end of April, and it will be roughly a 30 hour race across the “B” + “C” roads of Iowa.  Cyclocross and mountain bikes are much needed.
  • The rest of the year I’ll be doing what I can, when I can.  Maybe continue the local weekly mountain bike series, hit a couple longer distance mountain bike races like the 100 miler, or 12/24 hour lap type.
  • Smaller goals include stretching more, strength training and losing about 15 pounds of fat (hopefully gaining back 8 pounds of muscle.)

Now these are my goals, there are many things behind them like finding a better fit saddle for 300 miles on a cyclocross bike, the proper lighting, nutrition and preparing my mind for all of it.  I knew this task was daunting and overwhelming so I have suited myself up with proper testing and coaching.

Next time we will be talking about what type of testing, what coaching does for you and why even someone getting into cycling or trying to lose weight could benefit from all of this.

Pre-Season Planning

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Off SeasonThe off-season and pre-season are two of the most important parts of your training program.  If you are a competitive cyclist or athlete, you are aware that off season is slowly ending and pre-season for 2010 is right around the corner.  You also could be like myself, my pre-season started about two weeks ago and I’m two weeks into my first 6 week leg of training.

The off-season is time to put your feet up, take in a couple beers and reflect on what you achieved in the past year, or want to achieve in the next year.  Pre-season can also be called early base, but normally starts late in the prior year before your season.  So 2010 pre-season is actually in late 2009.

Quickly I want to talk about pre-season planning and why putting it off until January/February can cause more trouble.

The holiday season is hard for everyone, and it can be even harder as you’re traveling, not bike riding and eating lots of yummy holiday meals.   That’s okay, realize you are going to do this and stop stressing.  This also means you need to ride your bike during the holidays to keep your pounds low going into the next season.

Sit down during Thanksgiving vacation and think about what you want to do next season, what are your goals and how can you obtain them.  Tell them to us, put them in writing down in comments so you aren’t only committing to yourself, but to the world wide web that this is what I’m doing for 2010.

Next, look at your holiday schedule and figure out how to fit one more stretching routine, small group class or run in, even once a week.   It will keep your stress down and weight off from all the holiday events.

The 2009 season just ended, but you now are in the seat to make 2010 even better.

Photo Credit : NBPL Teen Book

Open Forum : DIY Projects

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Originally, I posed this question over at CommuteByBike.com, with amazing feedback, but want to include all the ladies that may not read a commuting targeted blog.

Every so often I’ll be coming to you, the readers, to learn what exactly you want to covered.   Hopefully this will keep you all engaged and excited about the Commute By Bike content.  If you see the words “Open Forum” in the title, stop in and give your feedback!

The Open Forum this week is what type of do it yourself (DIY) projects you would like to see covered.   It could be as basic as changing a flat, setting up your in home mechanic stand or making your bike reflective.

The microphone is on and let us know what you want to learn!

Winter Clothing Essentials

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It is a wonderful time of year, some places in the US have received snow already, and others are only now finishing the changing of the leaves.  This is also the time of year you need to decide if you are investing in extra winter clothes or going to invest on an indoor trainer.

Here are my essentials :

Defeet Un-DBase Layer

A good base layer, this will be snug and close to your skin.  The goal is to pull moisture from your skin so that you don’t get cold and wet as you ride harder.  Base layers can be sleeveless, short sleeve or long sleeve. It is completely up to you what you pick.

Tip : If your sports bra doesn’t wick put your base layer on first.

Gita WarmersArm Warmer and Knee Warmers

Your knees are precious and your arms get cold easily. If your ride starts off in the cool morning and warms off you can quickly take your these off and put them in a jersey pocket.  I personally run knee warmers under 65, and run arm/knee with a combination vest well into the late fall.

Wool Socks

I love wool socks, and will live in them from November through March. They manage moisture well, and keep you toasty warm.  Personally, I wear the 6″ through the winter as it comes close to touching my knee warmers and then ski style ones that come up to my knees when its snowing or a cold rain.

Tip: Put a plastic bag over your socks before you put your feet in your shoes.  It will help keep the wind chill down and warmth in.

Gore Bike WearWindproof Vest

Keeping the chill off your body is key.  A good vest will keep your chest and core warm by keeping your body heat in and the windchill out.  There are many different vest out these days, some with Windstopper, others that pack very small, and others that have a layer of thermal fleece.

Gloves

I have three different types of gloves I wear through out the winter.  A basic mountain bike glove that is good down to 40 degrees or so.  A basic cycling liner glove that keeps the heat in and has a brushed top that keeps the wind out.  Finally a good winter glove that is thermal, wind and waterproof with insides that wick off my sweat as my hands heat up.

This is only the essentials that I recommend to every woman.  Depending what weather and how cold you can endure the extras like jackets, knickers, tights, jerseys and such are all going to be personal preference. I hope to get you through picking those this winter as well.

Thanks for reading and please leave your feedback below.