As we reach mid-February, some athletes have been in their non-competitive, non-event, or “shoulder” season for several months.  Others who raced  a full ‘cross calendar may feel like they have  just shut it down.  Wherever you fall in the spectrum, hopefully you’ve taken some time to dial it back, get off the bike a bit, enjoy other outdoor activities, and then start getting ready for next season.

During this time, many coaches and athletes will include strategically placed higher intensity workouts on the schedule.  Strategic and deliberate with purpose.  Over the past five or six years, there’s been a new way to include intensity all year round.

Like it or not, Virtual Racing, or E-Racing is here, and quite likely here to stay.  There’s even National Championships, Professional Zwift Racing Teams, and some real money behind the competitions.

Virtual races can really be a lot of fun.  I’ve participated in a good handful, and may 
recommend a race to some of my clients.  They’re a great way to really push yourself and mix things up when forced to train indoors.  I’ve even had clients use E-Fondos to qualify for the National Fondo Championships.  This is great as it makes the event much more attainable for the individual who doesn’t have the luxury of traveling to several far away events a year.
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"If your arms are cold, cover your legs."
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As I rode around on a chilly fall day, I was filled with extra motivation and joy with how many cyclists were out and about.  One pattern I began to see, however, was long sleeves on top and bare legs on the bottom for many of the riders.  I get it.  It feels invigorating, and it looks "pro."  And your legs don't "feel" cold.  (Check out the article below for the WHY.)    However, what I did notice as my ride progressed throughout the morning, was the local top performers, some of which are former pros, all had their legs covered along with their arms.   No, they're not "soft", that's for certain.  There are many reasons why those incredibly successful and strong women and and men have been doing our wonderful sport for so long, one of which is taking steps to ensure that longevity.

One of my goals as a coach and lover of all things bike, is to help make sure people can ride bikes for as long as they live.  It's a great sport for LIFE, but there are some precautionary measures that need to be considered to keep us all rolling.

A joint in our bodies that potentially takes a toll from riding a bike is our knees.  There are steps we can take to help keep our knees healthy and functioning well starting with a proper bike fit and avoiding large increases in volume and/or intensity.

But protection from the environment is important as well.

As the temps drop, we also need to consider protecting our knees.  Not only our knees, but all of the hard working muscles in our legs.

I've long been a proponent of keeping knees and legs covered, but this podcast from Fasttalk really gets into the "why" and how damaging that pushing our muscles and joints in the cold can be.

Cold, Bare Legs Make You Dumb, Not Tough
https://www.fasttalklabs.com/fast-talk/cold-bare-legs-make-you-dumb-not-tough/

The title is perhaps a bit harsh, but really drives the point home.

Although it looks "cool" to wear a long sleeved jersey and shorts, it's just not a good idea.  And I fully agree that just knee or leg warmers with a short sleeved jersey is not particularly stylish.  In that case, just cover your arms and legs.

If it will be warming up during the course of your ride, you can always stop and take the warmers off and stash them in your pocket.

My own personal rule is 65 degrees or below, my knees and legs are covered.

Do what makes you feel good, but keep in mind the words of Coach Connor that if you're overdressed you're maybe uncomfortable, but if you're underdressed, you're doing damage.  Who wants to do damage?

So get yourself a set of leg warmers and maybe some knee warmers and keep your legs happy.

What's your take on covering your legs?  Post a comment or question below.

Ride on and enjoy these great early Fall days!

Cheers,

Coach Brian

I was first introduced to Andy Blow and Precision Hydration many years ago, but I really got to know their philosophy and science in 2020. When the pandemic hit, I took the opportunity to get as much sports science and coaching education that I could. One of the certificates I earned was through Precision Hydration and TrainingPeaks. While this field continues to evolve, the basic tenants of Precision Hydration, which are grounded in science, practice, and good sense, have stood up to the test of time.

Here’s great listen about hydration, sodium, and cramping:

https://extramilest.com/blog/extramilest-show-43-andy-blow/

Despite it being a running focused podcast, the principles can certainly be applied to cycling and other endurance sports.

I’d love to hear your thoughts, questions, and general musings!

Cheers,

Coach Brian