HoHoHo Cobourg Cycling Club Members

Well, have you been good cyclists this year?
I hope so.
Santa is coming in 3 more sleeps!
There are some among us who may see this time as an
opportunity for 3 more rides!
Whatever your plans, be happy and healthy for Christmas and
the New Year.
As our friend Peter says, “May your hills all be down and
the wind be always at your back!”

AND…

Please, if you are like me and like to ride outdoors when
possible in winter, just remember that we are in Canada.
Motorists are still not programmed to accept bicycles very
well and less so in the winter.
Be aware of where you are and what you are doing at all
times.
Do not put yourself in harm’s way if possible.
Think about your route and limit time on busy roads.
Think about black ice patches and snow-covered routes.
Make sure you have lights for the short days and overcast
weather.
Over many years of winter riding, I have learned the hard
way that your fuel needs will be varied in the cold.
Always have extra food with you.
Dress in layers for the weather with reflective clothing for
increased visibility.

Winter is the time for base building.
Prepare your legs for hard work with proper preparation.
Build your leg strength with weights.
Like riding outdoors?
Go slowly but with load so that it builds stamina.
This training will get your muscles ready for the harder
training efforts later in the season.
If you are nursing any injuries, take the time now to get
back to full strength.
Work on bike agility/handling skills and pedaling
efficiency.

Remember that you must mix and vary your riding loads.
The human body is incredibly adaptable.
Listen to what your body tells you.
Give it a chance to recover.
There is no glory in being a trainer champ.
Make a plan to peak.
My acronym for workload applications is: OAR
Overload.
adaption.
Recovery.
You need all three – no matter what time of year it is.

Best wishes to all,

G