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Dressing for the Cold

11/30/2015

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The key to cold weather riding is to dress in layers. Your winter cycling wardrobe should include:
 
Shoe covers also known as booties.  Shoe covers come in various weights/thickness and block the wind in cooler temps. In really cold weather you can add toe warmers attaching them to the top of your shoe inside the bootie. This will help to keep your feet warm in weather in the 20’s and 30’s.
 
Wool socks in cooler temps calf length works best.  Wool socks wick moisture and keep your feet warmer than a cotton sock or polyester blend.
 
Knickers, knee warmers, or leg warmers for rides in the 50’s and 60’s.
 
Lightweight tights over shorts or knickers, the combination of knickers and tights will give your knees added warmth for weather in the 30’s.
 
Lined tights (with polar fleece) with a windbreak front are good for the colder temps of low 30’s into the 20’s.
 
Under layers:  Look for poly-pro, under armour, merino wool or smart wool, they are breathable wicking away moisture while keeping you warm.  You can get these in both short and long sleeve tops. I would recommend a long sleeved with turtleneck and zipper in the front. With a zipper you can regulate your body temperature while riding.
 
Arm warmers: They are an option in combination with a short sleeve jersey. Look for a heavier weight in combination with a heavy weight short sleeve jersey as an option in place of a long sleeve jersey.
 
Long sleeve jersey: Jerseys come in different weights. For colder temps combination of a long sleeve under layer with light weight long sleeve jersey for temps in the 40’s. Go to a heavy weight long sleeve jersey with fleece inside in combination with under layer and you can ride in colder temps 20’s – 30’s.
 
Vests: A vest is a great windbreak for your core. A vest can have a mesh back for more breathability or full back for added warmth.
 
Windbreakers: A light windbreaker can keep cool breezes out on a windy day, while a heavier windbreaker that is also water resistant works well on colder days in the 20’s-30’s. It will also protect you from that surprise shower.
 
Gloves: For temps in the 40’s you can either wear cross country ski gloves or a glove liner over your fingerless cycling gloves, depending on the wind. Colder temps the options are ski gloves or lobster gloves that are like a mitten split into two compartments for 2 fingers each and a thumb. In really cold temps in the 20’s you can add a hand warmer to the top of your hand inside your glove.
 
Hats and headbands: Depending on how much heat you generate during a ride, and how much hair you have will depend on what you wear on your head under your helmet. In the 40’s you can go with a headband that covers your ears, but if it’s windy you may want a light weight skull cap. For temps in the 30’s go with a wool cap that covers your ears or a balaclava. The balaclava will protect your head, neck and nose and mouth. Having your mouth covered helps breathing because you are warming the air as you breath.
 
When buying clothing remember jerseys and tights come in different weights. Make sure you know what you are buying.
You will have to determine what layers work for you. Depending on how fast you ride and how much heat you generate. The key is not to over dress.
 
Check the weather before you ride. If the sun is out even in the winter it will warm up your ride, some. Check the wind speed and direction and try to plan your ride with a tail wind on the return if possible. Usually on the seacoast a northeast wind coming off the water will be colder than a southwest wind off shore.
 
No such thing as bad weather only bad clothing. So remember to check weights of clothing and layer and enjoy some winter cycling. As long as the roads are clear a winter ride can be a joy in the crisp clear air. And along the shore you may even catch sight of a snowy owl here for the winter.
 
Written by Sue Allen.


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Basic Bike Maintenance

11/30/2015

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Here are a few basic tips for a “pre-flight” check you can perform before every ride and while cleaning your bike to ensure it is operating safely and efficiently.  It’s as simple as “A-B-C”!


​Air - Are your tires properly inflated?  Check the rating on the sidewall of your tire for the appropriate range.  Ensuring your tires are properly inflated will minimize your risk of flats and decrease your rolling resistance.  Inspect your remaining tire tread and look for cuts, debris and gashes in the sidewalls.  Replace your tires when worn (but save that old tire for your bike trainer!)


Brakes - Spin your wheel and ensure there is no rubbing on the brake pads.  Squeeze your brake lever and ensure the brakes are engaging properly.  Ensure you have at least an inch (approx a thumb’s width) between your lever and handlebars/grips when your brake is engaged.  Remove any grime from the surface of your brake pads (for rim brakes - on most road bikes).  You can scrub them a bit with an alcohol based product & a clean, dry rag.  If the grooves are all but worn away in your brake pads, or they are worn unevenly / sticking, it is time for replacements.  Also make sure to check your brake cables for any wear / fraying.

Chain / Crank / Cassette - The drivetrain is the “go” of your bike.  Keep these parts free of dirt and grime to ensure smooth shifting and a long life.  Ensure your chain is clean and lubed - remove excess chain lube with a clean rag until you stop seeing black streaks on the rag.  The outside does not need to appear wet - only the inner moving pins need to be lubricated.  If you grab the crank arm and try to wiggle it away from the bike, you should not feel any looseness or “play”.  If you feel any skipping when shifting, check with your local bike shop to see if you need an adjustment, new chain or cassette.

Quick Releases -  The quick release skewers on your wheels and/or seatpost can easily be overlooked when putting your bike in / taking your bike out of the car.  Ensure that all QR skewers are properly tightened and closed prior to riding.


Performing these easy steps will help you head off problems before they become issues out on the road. Keep your bike clean and in good shape, and it will thank you!

​By Jen Murphy

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Introducing Jen Murphy!

11/3/2015

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Name:   Jen Murphy
Lives In:  Barrington, NH
Occupation:  Scientist  

What bike (s) are you riding:
Road bike:  Cannondale Supersix Ultegra Di2, Mountain bike:  Kona Cindercone, Cyclocross bike:  Raleigh RX 2.0  

Favorite bike route:
There are many routes that I enjoy, including my commute to work over the bay, riding with a paceline down Rt. 1A and riding at night with lots of lights on the Rockingham rail trail.  However, my absolute favorite type of rides involve exploring new roads for the first time - deviating from the route I've pre-loaded into my Garmin computer to see where an old crumbling road goes - or just taking the scenic route home from work in search of a place to get a decent cup of coffee & a cookie.  The best rides have no agenda and good friends.

Favorite new bike gear/accessory:
My Castelli CW 6.0 full finger cross gloves.  They fit like a dream giving me full dexterity, wick away sweat and have tacky palms that don't slip when I'm carrying my bike over obstacles.  Sometimes I leave them on in the car and pretend I'm a race car driver. I'm also quite fond of my KASK Mojito helmet, which is super adjustable and comfortable.

Favorite places to refuel:
Breakfast:  Lil's in Kittery - try the classic cruller.  It is a magical delight, you will not be disappointed. Big Bean in Newmarket, NH - I suggest you save this for the end of the ride, I love to get a custom omelette with black beans, avocado, goat cheese & hot sauce.
Lunch:  Calef's country store in Barrington.  Grab a Vermont Sweetwater Company maple seltzer (carbonated maple sap!) from behind the deli counter, and have them make you a wrap with snappy old cheese and bacon.  Eat outside at the tables on the covered porch for some pure New England charm.
Snacks:  Applecrest in Hampton Falls for cider donuts & hot cider.  Calef's for a pickle from the barrel to restore electrolytes after a good ride through the hills (mountains) of Strafford. Scratch Baking co. in South Portland, ME, everything there is just...amazing.
Dinner:  My latest favorite is the Stone Church in Newmarket post rail trail ride for what I call "Thursday Night Tacos".  I get the steak tacos with chipotle sour cream.  After an honest winter spin session, or a long ride ending on the coast, I'll stop at the Beach Plum in North Hampton or Portsmouth for one of their generous lobster rolls.
 
Current cycling goals:
I plan to spin on my trainer this winter to try to stay in shape for some early spring classic gravel rides like the Vermont Overland Maple Adventure Ride, the Muddy Onion and Rasputitsa.  All of these rides traverse some challenging but absolutely gorgeous VT gravel roads.  I also plan to work on hill climbing next summer, which I hope makes me a stronger road rider and cyclocross racer next fall.

Helpful hint for other women bicyclists: 
Make bike friends.  It's easier to keep up with your riding goals when you have lots of friends who motivate you to get out there.  Ask others for help and advice.  Always carry spares.  If you're not having fun, you're doing it wrong.


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Cross Training for Women Cyclists

11/3/2015

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Cross Training for Women Cyclists:
Cross Training may include Swimming, running, walking.
Adding aerobic training such as a strength and conditioning class, Pilates, kettlebell and/or TRX class 2-3 times per week can help build ones strength and endurance.
Example week of Cross training for a cyclist: Beginner to intermediate cyclist:
Do for time;
Monday:  45 -60 minute bike ride, 60 min Yoga class
Tuesday: 30 minute run, 30 min Circuit class
Wednesday: 60 minute bike ride, 60 min Yoga or Pilate’s class
Thursday: 60 min yoga class
Friday: 30 minute bike ride, 30 min TRX class
Saturday: 60-90 minute bike ride, 30 min yoga class
Sunday: Recovery Day
Cross training may encourage development of muscle imbalances in an athlete and promote injury prevention. Reinforcing Cross training may assist in an athlete’s overall performance results.
Running for Cyclists will help strengthen the hamstring muscles. Making your legs turn over faster while cycling.
Swimming can be ideal for recovery from cycling. This is because swimming acts as a zero impact on your body and requires you to work your upper body and core muscles that cycling does not touch.
Stationary bikes and spinning bikes are great for cross training, but because you cannot typically measure the resistance. It can be more difficult to duplicate the workout or compare one workout to another.
Other options for Cross training for Cyclists may include; Ice skating, rollerblading, Elliptical trainer, Cross country skiing, hiking, Rowing machine, and strength training.


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