Even though conditions can be challenging and dark at this time of year, agreeing some clear plans with training partners can bring great results.
Former international cyclist turned triathlete and coach, Tim Barry says clear communication with training partners and putting some common sense plans in place can greatly improve your condition during what remains of the winter.
In the first instalment of my take on the winter training “season” I looked at the various characters you encounter at this time of year when out training with your club or team.
In this piece I plan to outline some basic guidelines that I hope will be of benefit to all cyclists; from the complete novice who cycles in runners with one of the many newly formed clubs dotted around the country to those with a few more years in the saddle under their belts and who, like myself, think they know it all already.
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Before we get into the nitty gritty I would like to highlight two key words that are essential to harmonious group riding and apply not just in the winter but all year round:
Communication –“The activity of conveying information.”
Compromise – “Reaching agreement through communication.”
Both have the power to prevent the Mexican standoffs, arguments, club splits and outbreaks of civil war that can occur before, during and after a group ride.
Those with a more serious take on training and who are looking to improve for the coming season should take note of this quote from Albert Einstein which was his definition of insanity: “Doing the same task in the same way over and over again and expecting different results."
What’s the relevance of this to cycling you may ask?
Well, if you keep training the way you have always done but expect to improve you’re only fooling yourself. This applies to all levels; from those aiming to complete their first sportive or racing cyclists aspiring to ride their debut An Post Rás.
Training differently does not have to be harder or longer than before - although it may be. Essentially, training smarter means getting a better return on your efforts. This may mean changing the way the group rides as a unit, keeping turns shorter at the front thus making the spin more efficient and reducing junk miles.
It may also mean working on your bike handling during long winter endurance rides. Practise riding closer to those around you, even rubbing handlebars off each other and therefore making you more confident in your own bike handling in preparation for group riding in races or sportives.
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The key to getting the mix right between communication, compromise and insanity can be best summed up in that age old term “common sense”, which we all know is not very common.
Some tips to consider
1 Leave the ego at home – Easier said than done I know, but if you can handle this concept then the winter world champion will never be able to pull your legs off again on the club run. Just as he begins to half wheel you, turn and say 'sorry old chap but could we ever knock it back a notch or two as I don’t remember signing on before the spin and I most definitely don’t have a number on my back as the season is four months away'.
The look on his face will be priceless and may shock him into riding at a more sensible pace. The simple truth is that it takes two to tango; the half wheeler and the half wheelie. So don’t be either.
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2 Gravity - The only cyclists who can defy gravity are Colombians and Dan Martin. On a recent spin with a certain club in south Dublin (you know who you are!) the effort on every climb was double that of when riding on the flat.
On cresting the invisible KOH line we would freewheel down the other side to recover (thankfully) and let the group get back together. This meant the spin was too hard on the climbs but also too easy on descents. A lot of club rides operate in this manner despite the proliferation of power metres and heart monitors which should bring steadier riding. Leaving the climbing efforts aside, it was a great spin with a sound bunch of guys who I hope will have me back.
3 Safety – This is a wide topic so I’ll focus on three key points:
Visibility - The best way to stay safe is to be seen. It’s winter time with shorter days and generally bad weather affecting visibility. So dressing all in black like a Ninja warrior on wheels isn’t the best starting point. Instead, don’t go out without lights and some high visibility clothing.
Unwritten rules -In group rides the leading riders have a responsibility to the riders behind to warm them of any hazards like parked cars or potholes. A call of left, centre or right along with a simple hand gesture can help to prevent crashes or punctures.
A banshee like scream of “hooooole” with no other information supplied can tend to spread panic through the group and scatter riders in every direction. So keep it clear and calm; it’s all about communication.
Written rules -Our sport is moving away from being a minority one and into the mainstream. The days of jumping lights, footpaths and pensioners are over; although most riders already behave responsibly.
Keep to the rules of the road and treat other road/bike path users with respect. On club spins try to minimise traffic build up behind groups by singling out when needed. Also, the club run is not the Tour de France with its own litter team cleaning up after the riders. So unless it’s a banana skin, bring it home.
General uncommon sense –This covers a multitude of minor offences that I have seen committed and committed myself over the years and there is definitely a book in it, but for the sake of time lets break it into bullet points:
- Puncture Man – Be self sufficient with two tubes , pump, co2 canister, tyre levers , chain breaker, and anything else you feel that may need fixing on your poorly maintained winter bike. If you test your club mate’s patience too often they will leave you at the top of that mountain to walk home.
- Winter Weather – You don’t need to take out a second mortgage to be kitted out properly for this time of the year. I know an Irish rider who rode the Worlds in Florence this year and he is always picking up bargains in Aldi, so shop around. Overshoes, winter tights, gloves, winter jacket and a skull cap under your helmet are essential no matter how good the morning looks. And stick a cape in your pocket.
- Nutrition – Always bring plenty to eat and drink when out on the bike during the winter. The cold can do strange things to the body and there is nothing worse than getting the knock 20 miles from home. You could also stick a €2 coin in your saddle bag or pocket in case you need to nip into a shop to get you home.
To finish, here are some pointers for those who want to get that little bit more from their training.
1. When planning your training, begin with your key goals and work backwards to where you are now. This is where working with a coach becomes very useful.
2. Train with riders of similar ability to yourself; getting a kicking from somebody far better than you will only give a short term gain and likely lead to overtraining in the long term.
3. Keep your training group small, 4-6 riders is ideal, 8-10 at the absolute maximum. Keep the turns short when at the front (1-2 min), this will help to eliminate long periods sitting in and will keep the speed higher.
4. Power meters and heart rate monitors are great training aids but make sure before you base months of cycling on that little bit of technology sitting on your handlebars that the figures you are working off are correct for you. Get tested in a sports science lab or otherwise it could be a long wasted winter.
5. As good as power meters and heart rate monitors are, the most important component is you. Listen to your body and be flexible as perceived effort is the most important piece of training data that you have at your disposal .
6. Consistency is the key. Once you have the correct plan in place, stick to it. Bad weather is not an excuse to skip a session, Sean Kelly was once asked how he decided when the weather is too cold or wet to train in. His reply was go out for a few hours and when you get back you will know. I exclude ice or snow; on those days it’s ok to be turbo man.
7. Dont be afraid of the dark – with the correct lights and high visibility vests there is no reason not to go out for a mid week evening group ride on well lit roads .
8. Technique – Long winter endurance rides are the perfect opportunity to work on your technique. Now that the group spin has become a lot more organised and controlled you will have ample opportunity to work on your cadence, pedal stroke and bike handling. Although before you start sticking your handlebars into one of your club mates buttocks you should first get permission as they might not appreciate the shock.
If you put some of this advice into action and communicate clearly with those you're training with it can be a productive couple of months to the spring time ahead when the racing and leisure goals arrive.
Thanks for reading
Tim
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