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Best Way to Beat the Heat
In days of blazing sun, the head should be further protected with a cabbage leaf placed under the cap.—Italian Central Sports School, C.O.N.I. Manual
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High-tech jerseys, shorts, and undershirts boost your body’s own thermoregulation while also reflecting sunlight instead of absorbing it. Pearl Izumi says its In-R-Cool apparel (made in part with carbon yarns) reduces surface body temperatures by 5 percent. But low-tech remains: Pro racers battle heat with ice-filled women’s hosiery stuffed down their backs.
Find Good Coaching
After gaining enough knowledge from cycling books, from coaches, and from your experience, you will become your own best coach.—Eddie B, Bicycle Road Racing
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GPS units and power meters allow cyclists to analyze training data at a level of detail and convenience that the most sophisticated labs couldn’t have managed in the previous millennium. Even so, you’re almost never your own best coach. An objective observer can spot dips in mood, signs of staleness, and other intangibles invisible to you and your computer.
How to Get Aerodynamic
A most important reason for bending forward is to avoid the pressure of the air against the body, or in other words, decrease what yachtsmen call the “sail area.” To a person who has not raced it seems ridiculous to say that a stooping or upright position of the body makes considerable difference in the pace, but racing men will agree with me.—A.A. Zimmerman,Points for Cyclists With Training
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Even bikes that cost less than $2,000 come with aero frames, and wind-cheating helmets such as Specialized’s Evade and Giro’s Air Attack are becoming common on weekend shop rides. But the biggest, most basic improvement any rider can make is still to ride with your hands in the drops more often. (Next: Zip up that jersey.)
You may smoke if you will on easy ground and will not find that it interferes with your riding—that is if your lungs are strong, and the exercise does not “wind” you.—Henry Clyde, Pleasure Cycling
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Many top nutrition experts advise cyclists of all levels to, above all, avoid processed energywhen possible, and instead to eat real foods in their simplest forms (even on the bike) and, when at the table, to make sure your plate is topped with multiple colors—green, red, yellow, orange, white, blue. And relax: Katie Armijo, a nutrition coach who works with pro cyclists, says indulging is important—and okay in moderation. (One cookie is okay, not the whole box.)
How to Cross-Train
Walk rapidly for about a half-mile but carrying the bicycle with your arm cocked so the bicycle’s cross bar is just off your shoulder. This tends to throw your shoulders back and stretches your chest and lungs, developing your grip, wrists, and arms.—Fred Kugler, Bicycling: Official Publication of the Amateur Bicycle League
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Nicole Christensen, owner of CrossFit Roots in Boulder, Colorado, which trains pros for brutal, all-day races, says that any cyclists without the full-body strength to deadlift their body weight for one rep will see a loss of power transfer to the pedals on long rides. Even a daily, 10-minute course of push-ups, planks, and light stretches will have you feeling better on the bike.
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