As the weather deteriorates and the light becomes limited we British triathletes have a lot to contend with as we get into base winter training. If we are to get to race day 2009 in one piece we must think about how we are to keep safe as we train.
Some things to consider are:-
1.Visiblity
Often in the winter we have to fit training in before or after work, which inevitably means training in the dark. Whilst we may feel we are sensible on both bike and running it is imperative that other road users can see us clearly. There is a large range of hi – vis clothing available for both cyclists and runners at all price ranges and it is worth investing in a hi vis jacket and tights with reflective markings. In addition, arm bands, reflective gloves/overshoes and hats are useful.
Lights are also a must for both runners and cyclists in the winter. It does not have to be dark to use lights, remember a motorists’ visibility can be restricted on gloomy overcast or foggy days too.
Even with the best of highly visible clothing always remember hand signals on the bike and we should let road users know what we are about to do whether running or cycling.
2. Warmth
I am sure we can all recall a time when we have got cold on a long winter ride and been utterly miserable! It is sometimes tricky to pitch the clothing right, especially on sunny days. Don’t be fooled by the winter sun, the cold chill air can be biting on early morning rides. General rule of thumb would be too many layers rather than too few. Layers can always be removed but it will feel horrible 20 miles from home with no more layers to put on. A shower-proof gilet tucked in the back pocket on winter days, however bright, is a good policy.
As with the visibility there are many shower-proof, windproof, thermal tops, tights, hats, gloves, socks and overshoes out there on the market.
It may seem like a lot to pay out for but a worthwhile investment that will see you through many winters if cared for.
3. Food!
In the winter months our basal metabolic requirements go up as we require more calories to simply keep us warm. It therefore makes sense that we are probably burning more calories than our Garmins/Polars etc are showing us. This is not a licence to eat pies all the way round the lanes but it is important to have a small stock of healthy snacks (easily digestible) on sessions of 90 mins or more. A whole article could be devoted to nutrition requirements but for the purpose of this article which is general advice – don’t leave home without some fuel!
It is also possible to still dehydrate in the winter (some rain jackets are very dehydrating!) so hydration strategies still need to be employed. The body is still producing sweat as part of the heat exchange mechanism and fluid/salts have to be replaced.
4. Equipment
Safety checks on equipment is essential in the winter months as running shoes get muddy and worn; bikes get muddy and salt and grit get into components.
Check muddy trainers for signs of wear as damp and mud can lessen the life span.
Essential bits for the outdoor bike sessions include 2 tubes, a pump, tyre levers and a multi-tool A phone and some change is also useful.(Make sure the phone has the ICE number in it).
The following should be checked before setting off on the bike– brakes, cables, tyre pressure and state of tyres and all nuts and bolts.
Keeping the bike as clean as possible also gives us the opportunity to check these things (!). A dirty bike will have components that deteriorate quicker than a clean one!
