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Shop Hours:
Mon-Fri: 8am-6pm
Sat: 9am-3:30pm
Sun: 10am-3:30pm
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Chest and trunk
First, consider the rule of layering. This is a technique of wearing varying weights of clothing designed to wick, trap, hold and block. The overall purpose of layering is to trap insulating air between layers of clothing and subsequently hold heat in. Wear a lightweight, high-performance, polyester-based wicking fabric next to the skin. Several manufacturers produce excellent high-quality, high-performance fabrics that are designed for cyclists. This type of garment will wick moisture away from the skin, keeping your skin and clothing dry to avoid heat loss through evaporation. Next, wear something with thermal capabilities (polyester is excellent here as well) that retains warmth while allowing a slow "breathing" process of the fabric. Modern synthetic fabrics like polyester breathe and will help you stay warmer longer. The outer garment will serve two purposes: Hold warmth in, while blocking the cold air and wind. The outer garment should serve as thermal barrier as well as a wind block, since cycling through cold air increases the wind chill factor. Fabrics like nylon serve this purpose well. Natural fabrics like wool and cotton get wet and stay wet, so don't wear your cotton T-shirt next to your skin thinking it will act as the primary wicking garment. If you are really stuck!!! You'll see pros using this technique on long, cold descents, inserting sections of a newspaper inside your cycling jersey. Insert it in the front to block on-coming cold air, and in the back to conserve core body heat and act as an insulator.
FEET
Since the feet are pedalling circles through the cold air more than the rest of your body, they need to be protected from the cold. Like the head, body heat is lost to a large degree through the feet. For cold-weather riding, use a heavier thermal cycling sock that wicks moisture and retains heat; choose socks made from synthetic fabrics. Cycling booties slipped over your shoes are great in cold weather. The booties are designed to accommodate your pedal cleats, and insulate your foot and ankle as well.
The legs
Another rule of thumb is to keep knees covered anytime the temperature is
below 6 to 10 degrees. This helps keep them warm and protected from the cold air, thus keeping them properly lubricated and functioning. For semi-cold weather, mid length cycling tights are a good option; they come down just below the knee without covering the entire leg. Cycling leg warmers are also very convenient as they are easy to zip on and off quickly as needed. For colder weather, full cycling tights range from lightweight to heavy, or you can find insulated cycling pants.
ARMS
Like cycling tights and pants, arm warmers can be used to keep arms warm in semi-cold conditions. Arm warmers can be quite useful for days that start out cold and warm up as the sun comes out. As the weather warms, the arm warmers can be rolled down or taken off and stored in your jersey pocket. Again, there are varying degrees of thickness and insulation of arm warmers.
Play around with layers; carry a few spares on training rides, so you can get it right. Too hot and it’s awful (but you can take a layer off). Too cold and you may run the risk of exposure. The team at Pedal Pushers have the right clothes for you and are all seasoned cyclists, use their advice and you will be on the right track
Stay safe out there.
Dr Greg Ake B.App.Sc Chiropractic, ICSSD Sports Chiropractic
MUSCLE CRAMPS
When you get a muscle cramp you are seeing spasm at its finest. There is not any single cause of the spontaneous contraction, or cramp, but there are several common scenarios including exercising at a level greater than your training, and water and electrolyte imbalances. Here are a few tips you might consider if you often suffer from cramps.
Train for your event. If you are targeting a long-distance event, incorporate long rides into your training. If you will be doing intervals, train with intervals - and push yourself to the level you will be racing at.
Eat a diet rich in carbohydrates (to minimize the risk of glycogen depletion in the muscles). Glycogen loading cannot only improve performance, but cramps are less likely if you ride moderately an hour or two the day before your target event. Make sure you eat during a ride of greater than two hours. You will need a diet rich in calcium, potassium and magnesium.
If it is going to be a particularly hot ride (or hot and long) and you will be losing significant salt in your perspiration, put a little extra salt on your meals before hand. Stay adequately hydrated both before, during and after the event.
Consider medications as a cause. Diuretics especially can predispose to cramps with exercise.
We have Cramp Stop, Enervit Tablets and Cajeputi Energise Oil, which may also help you with cramping.
SUZANNE
Intervals
Interval training involves repeated periods of intense physical activity (the exercise interval) alternating with periods of recovery (the relaxation interval). The relaxation interval avoids significant lactic acid build up and, as a result, allows longer training time at peak performance levels.
Intervals are most effective when they are:
· Limited to twice a week during the peak training season
· When the interval sessions are separated by at least 48 hours to allow adequate recovery. (For example, if your long ride is on the weekend, Tuesday and Thursday make good interval days)
Add intervals to your training program only after you have a solid aerobic base of 800 km’s or more of steady pedalling. If not, you increase the risk of injury from pushing too hard, too quickly.
Intensity, not the frequency or duration of interval training is the secret behind success with interval training.
Wind trainers are also great to do intervals on. You can go hard as you can for three minutes with three minutes recovery. Repeat this exercise in two sets of three with a small break in between and you will start to feel the benefits.
SUZANNE
PILATES FOR CYCLISTS
I have designed a specific Pilates programme to target cyclists along with anybody else who wishes to improve their ‘Core Strength’ and flexibility.
WHY?
Many athletes use Pilates for ‘Core Strength’ and to refine the precise use of their body. Pilates is particularly recommended for Cyclists as cycling causes overuse in mobilising muscles and underuse in deep stabilising muscles, creating muscle imbalances that affect your performance and recovery.
Cycling is a healthy sport that enables you to become fit relatively quickly; however, it involves holding an awkward position for sustained periods of time, which may then result in the following imbalances and problems:
§ Dominant hip flexors, Hamstrings, Quadriceps
§ Weak gluteals (butt)
§ Tight shins, which means that you lose the ability to point the foot or hypermobile ankles
§ Shoulder protraction (rounded shoulders)
§ Tight pectorals and upper trapezius
§ Forearm overuse injuries
§ Upper limb nerve irritation
§ Low back pain due to being flexed forward and the back and pelvis being rigid
Instructor: Leanne Robinson - Certified in Pilates Mat work and Standing Pilates (budding cyclist)
When: Wednesday 6-7pm
Where: St Albans Church Hall
Cost: $8.00 per class (concession cards available)
Bring: Yoga type matt (I have some available) - Wear comfortable clothing - And a sense of humour (laughing is good for your abdominals)
Each week we will focus on the different principals of Pilates eg. Posture, breathing, co-ordination, balance etc using key exercises for cyclists.
Do not expect to have sweat dripping off you or be gasping for air. Pilates is not generally considered aerobic. It is about moving through exercise with control and focus.
For further information I can be contacted on: Mobile - 0275 487 959 or by Email - leanne-r@xtra.co.nz |
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