Your Feedback: Staying Warm On A Cold Ride
10/23/2018
Last week I brought you some tips on Keeping Your Extremities Warm and last year I shared with you the Ultimate Winter Cycling Guide to help you navigate your way into cycling in cold climates. Today I'm bringing you some tips from readers suggestions that will help you stay warm and help make smart decisions when cycling on the road in cold weather.
Layer Smart
Rule number one for staying warm on the bike is to layer your core. Not only will it keep you warmer than opting for a single thick jacket, but it will also make adjusting to temperature changes easier. Layer your core by using:
Rule number one for staying warm on the bike is to layer your core. Not only will it keep you warmer than opting for a single thick jacket, but it will also make adjusting to temperature changes easier. Layer your core by using:
· A base layer that wicks away moisture
· A mid layer with thermal properties to retain heat
· An outer layer with windstopper fabric to block cold air and wind
· A mid layer with thermal properties to retain heat
· An outer layer with windstopper fabric to block cold air and wind
When it’s really cold (below 40 degrees) you may also want to consider layering with leg warmers over (or under) your winter tights and arm warmers under your jacket. Pack an extra pair of each (they’re compact and easy to carry) so you can switch out the pair you’re wearing mid-ride if they become damp.
Carry A Spare
While you may have layered perfectly for the current weather, you never know when things are going to take a turn for the worse. To be safe, always take an extra windbreaker vest or jacket to add a layer if conditions get especially messy. It will also be useful during a surprise rain storm or on a descent that turns out to be a little colder than expected.
While you may have layered perfectly for the current weather, you never know when things are going to take a turn for the worse. To be safe, always take an extra windbreaker vest or jacket to add a layer if conditions get especially messy. It will also be useful during a surprise rain storm or on a descent that turns out to be a little colder than expected.
Invest in a good base layer.
The job of a good base layer is to keep you dry as you sweat. This is especially important during the winter, when moisture on the skin can make you cold quick. While cycling gear can be expensive, splurging on a good winter base layer that fits well, has a high collar, and features technology with moisture-wicking properties will keep you happy and warm on the coldest of days. Gore Bike Wear Base Layer Thermo Long Sleeve makes the perfect match for both windy and chilly days.
The job of a good base layer is to keep you dry as you sweat. This is especially important during the winter, when moisture on the skin can make you cold quick. While cycling gear can be expensive, splurging on a good winter base layer that fits well, has a high collar, and features technology with moisture-wicking properties will keep you happy and warm on the coldest of days. Gore Bike Wear Base Layer Thermo Long Sleeve makes the perfect match for both windy and chilly days.
Shoe Covers
Layering is generally a good idea—but on your feet, wearing multiple pairs of socks will give your shoes a tight fit. Instead, use quality wool socks and a shoe cover that’s waterproof and uses windstopper fabric to keep cold air out. If it’s really cold, use two pairs.
Layering is generally a good idea—but on your feet, wearing multiple pairs of socks will give your shoes a tight fit. Instead, use quality wool socks and a shoe cover that’s waterproof and uses windstopper fabric to keep cold air out. If it’s really cold, use two pairs.
Cover Your Head
Thirty percent of the body’s heat is lost through the head. And just like with the core, hands and feet, layering is a good idea. Here are a few tips:
Thirty percent of the body’s heat is lost through the head. And just like with the core, hands and feet, layering is a good idea. Here are a few tips:
· For the outer layer, use an aero helmet if you own one. Aero helmets usually have less vents, retain heat better than traditional helmets, and will keep you dry in the rain.
· If you don’t own an aero helmet, a helmet cover will work just as well.
· For a base layer, use a cycling cap for temperatures 45 degrees and up. In colder temperatures, use a balaclava or skull cap specific to cycling that’s slim enough to fit under your helmet and covers the ears.
· If you don’t own an aero helmet, a helmet cover will work just as well.
· For a base layer, use a cycling cap for temperatures 45 degrees and up. In colder temperatures, use a balaclava or skull cap specific to cycling that’s slim enough to fit under your helmet and covers the ears.
Warm Liquids
Just like cycling in the hight of summer, you must also stay ultra hydrated during winter. Cold and even room temperature fluids aren’t a good idea when it’s really cold. You may dehydrate just as fast so instead, stay warm by filling an insulated water bottle with warm tea—an early and late season trick commonly used by the pros. Another option is the apples and cinnamon hydration mixture from Skratch Labs, which is really tasty and warm.
Just like cycling in the hight of summer, you must also stay ultra hydrated during winter. Cold and even room temperature fluids aren’t a good idea when it’s really cold. You may dehydrate just as fast so instead, stay warm by filling an insulated water bottle with warm tea—an early and late season trick commonly used by the pros. Another option is the apples and cinnamon hydration mixture from Skratch Labs, which is really tasty and warm.
Mid-Ride Break
If you’re heading out for a ride of two to three hours or longer, plan to take a break mid-ride. A coffee shop or restaurant is an ideal place to warm up and take a break. You can also use this opportunity to change any damp clothing and get something warm to drink.
If you’re heading out for a ride of two to three hours or longer, plan to take a break mid-ride. A coffee shop or restaurant is an ideal place to warm up and take a break. You can also use this opportunity to change any damp clothing and get something warm to drink.
Tip: When you refill your bottles, ask the waitress or barista for hot water. This will help you stay warm during the second half of your ride.
Cover Your Eyes
Sunglasses aren’t only for bright, sunny days. In the winter, snow, wind, and rain can make it hard to see without eye protection. For those cloudier days, most of the top sunglasses options for cycling (like this one from Smith Optics) will also come with a clear lens you can switch to when the sun isn’t out.
Snack
It’s always important to eat before a ride, but it’s especially important during the winter. Not only will you need the fuel for exercise, but the food you eat will also go a long way toward keeping you warm in the coldest temperatures. Make sure to eat a hearty meal (such as oatmeal) before you ride, and carry additional food with you on the bike to stay topped off.
It’s always important to eat before a ride, but it’s especially important during the winter. Not only will you need the fuel for exercise, but the food you eat will also go a long way toward keeping you warm in the coldest temperatures. Make sure to eat a hearty meal (such as oatmeal) before you ride, and carry additional food with you on the bike to stay topped off.
Intensify Your Ride
Mixing intervals into your winter workouts will serve two purposes: You’ll shorten the amount of time you need to spend outdoors, and the increase in intensity will keep your core temperature elevated. Keep in mind that hard efforts may cause you to sweat more, so wear a good base layer to keep from making the situation worse. I generally only cycle 20 miles a ride in winter and add more hills and speed to keep me warm and fit throughout the season.
Hot Bath
One of the surprising feedback points was to take a hot bath after the ride. When you're out on a cold ride, your body is working harder to keep you warm and moving, making fatigue in your muscles a reality so a good way to bounce back and recover is a hot dip in the bath or hot tub.
I like to think of cold weather cycling like ski season. As long as you have the right gear, know the skills you need to cycle in colder temps, you can enjoy the ride and have an apres-bike experience all winter long.
Image: Machines For Freedom
Mixing intervals into your winter workouts will serve two purposes: You’ll shorten the amount of time you need to spend outdoors, and the increase in intensity will keep your core temperature elevated. Keep in mind that hard efforts may cause you to sweat more, so wear a good base layer to keep from making the situation worse. I generally only cycle 20 miles a ride in winter and add more hills and speed to keep me warm and fit throughout the season.
Hot Bath
One of the surprising feedback points was to take a hot bath after the ride. When you're out on a cold ride, your body is working harder to keep you warm and moving, making fatigue in your muscles a reality so a good way to bounce back and recover is a hot dip in the bath or hot tub.
I like to think of cold weather cycling like ski season. As long as you have the right gear, know the skills you need to cycle in colder temps, you can enjoy the ride and have an apres-bike experience all winter long.
Image: Machines For Freedom
KEEP YOUR EXTREMITIES WARM ON A COLD RIDE
10/18/2018
Temperatures are quickly dropping and the cold chill is starting to settle in. While we don't want to stop riding we also don't want to be uncomfortable. There are ways for us to overcome the chill with just a little extra preparation. When riding outdoors in fall or winter, the blood in your body naturally goes to your core to stay warm instead of your extremities — which unfortunately can make it more difficult to keep your hands and feet from getting cold.
Having frozen fingers and toes can be really unsettling on a ride and make holding onto handlebars, steering, braking, and shifting really difficult, especially when descending. To help keep your exteremeties warm and cozy, use these tips for extra layering and improving blood flow when your heading out in the cold.
Warm Up
Certain materials like neoprene only work if your hands are warm first. For this reason, it’s a good idea to keep your hands warm and put your gloves on indoors before heading out. Try warming them next to a heater for a few seconds or holding a hot cup of coffee to get them nice and toasty. You’ll be surprised how much it’ll help once you’re outdoors.
Cover
The harder your body has to work to keep your core warm, the colder your hands will be. Since a lot of heat from your body is lost through your head, wearing a skull cap and helmet cover can help keep blood flowing to the extremities.
Layer the core with a base layer and purchase a good thermal, windproof jacket to keep your arms and chest warm. On particularly cold days, a third layer may be needed.
Cuff
A jacket and gloves won’t do a lot of good if they aren’t keeping the cold out. When choosing these clothing items, make sure the cuffs are long enough so your jacket sleeves fit over the gloves to keep the cold air from getting in. Gloves with velcro closures may also be helpful to create a more secure seal.
Layer
While it is still possible to layer the hands just as you would the core, doing so may restrict your finger dexterity and decrease circulation if the fit is tight. In general, two layers is probably as many as you’ll be able to use. Your outer glove should be the bulkier of the two and feature a windproof and waterproof shell.
If you plan to layer under your thicker, thermal glove, make sure they are large enough to fit a second pair without being too tight, which can decrease your circulation. Your second layer, similar to a base layer, should be thinner and more breathable. When it’s really cold, consider a lobster-style glove that groups the fingers together. This decreases individual finger dexterity but can improve warmth.
Wiggle
Even with the occasional pull of the brake levers or gear shift, your hands don’t move a whole lot when you ride. This stationary position makes it easy for your fingers to turn into icicles as they take the brunt of the wind chill on the bar tops or hoods.
To combat some of this, change hand positions frequently. When possible open and close your hands or wiggle your fingers to increase your circulation through movement. You’ll find every little bit helps when it’s really cold.
Ride
A long, slow ride that forces you to spend a few hours braving extreme temps makes it much more difficult to stay warm. On those brutally cold days, it’s a better idea to keep your rides shorter and at a higher intensity, which makes it significantly easier to keep the temperature in your extremities from dropping.
Though, unlike the hands, your feet are constantly moving, it’s still a challenge to keep them warm on the bike. The good news is you have more layering options to trap heat and keep the cold air out. Here are some layering options you should consider:
Socks
It might seem like a good idea to layer your socks the same way you would gloves. But wearing more than one pair of socks will make the fit of your shoes too tight, decreasing your circulation. Because of this, you should stick with a single pair of socks. Choose a pair specific to winter cycling that doesn’t significantly increase bulk but is made of a material like merino wool that keeps you warm while still maintaining some level of breathability.
Overshoes
Instead of using multiple pairs of socks, it’s a better idea to use a second layer on top of your cycling shoe. Like gloves for your feet, thermal overshoes usually feature fleece lining to improve warmth and a windproof/waterproof outer shell to protect you from the elements.
Keep in mind that there are a lot of different options to choose from depending on the conditions. For instance, toe covers may be suitable for brisk fall cycling, while a full coverage thermal ankle booty that can be cuffed under a pair of tights is a more realistic option during the winter.
Shoes
If you live in an area of the country that stays cold for long periods of time, you might want to invest in a winter-specific cycling shoe. These shoes are designed to withstand the harshest winter conditions and provide additional insulation against the wind, rain and snow. They also often provide ankle coverage while still providing more freedom of movement than you might have using multiple layers. Most of these options won’t require the use of an overshoe to keep your feet nice and toasty, though you’ll still have this option.
Insoles
Whether it’s through holes for the cleat screws or vents in the bottom of your shoe, the sole is one way cold air can find its way to your feet. If the options above haven’t quite worked, a winter-specific insole could be your last line of defense. These winter insoles feature a felt outer layer to keep you warm and dry and an internal layer of air cells to trap your body heat.
Tips
Like the hands, keeping your core warm helps keep your feet warm. Eating and drinking on the bike can also help you maintain your core body temperature and make it a little easier for your blood to circulate to your extremities.
If nothing else seems to work, there are a few other less conventional options you can try. These include feet warmers that can be slipped inside the shoe or wrapping the outside of your socks in plastic wrap or tin foil to trap heat and keep cold air out. Do be cautious with these options, though, as they do have the potential to cause your feet to sweat. If you end up with wet socks it’ll make it even harder to keep from getting cold feet.
Shop Cold Weather Gear
Why You Should Join A Cycling Club
10/15/2018
It's been a good month since the Rapha Women's 100 ride and many women I know ask, "Why can't we do this all the time?" The answer is that you can and it takes organizing and time to build up a women's cycling club or group. I would know, I've been pedaling through trial and error for the last two years but it's so rewarding! While you don't want to cycle alone you probably shouldn't cut it out solo rides completely. Joining a cycling club is a good way to improve your skills on the bike and take your fitness to the next level. Use this guide to find out how joining a cycling club benefits you as a cyclist and where to find a like-minded cycling group near you.
Learn Bike Handling Skills
Whether you’re interested in racing or not, improving your bike-handling makes you a safer cyclist on the road. By joining a cycling group and getting involved in weekend club rides, you’ll learn useful skills you might not be exposed to riding solo. Drafting, bike control, hand signals and pacing are just a few of the basics you’ll grow accustomed to when you practice riding in close proximity to others.
You can also read my full post on The Beginners Guide To Cycling In Groups.
Develop Camaradarie
If you ride lots of miles alone, motivation can become an issue. Joining a cycling club with other like-minded cyclists helps you mix up your training regimen and have more fun on your daily training rides. Making friends with members of your cycling club can also provide extra motivation and accountability, getting you out on the road more than you might go alone. On long or hard workouts, having others to suffer with helps you push yourself a little harder.
Discover New Routes
Riding the same routes over and over can be an easy way to burn yourself out of training on the bike. And while you can always use the MapMyRide or Ride With GPS, to find new routes in your area, riding with a cycling club exposes you to different roads than you’re used to. Most cycling club ride leaders also know the routes with the least amount of traffic and those with bike lanes to provide the most safety for the group.
Meet Teammates For Racing
Getting into racing can be intimidating if you go into it on your own and without any experience. Not only will a cycling club provide coaching and training partners for you to prepare for your first event, it’ll also give you teammates to work with on race day. Having others to help guide you through the race, draft off of and give you pointers when you make mistakes can be invaluable when getting into the competitive side of the sport.
Find Mentors
For those new to the sport, there’s a lot to learn. Whether it’s being safe, learning how to train the right way or developing bike-handling skills, having more experienced riders to mentor you on the ins and outs of the sport can shorten your learning curve. Having a mentor can also help guide you through rough patches in your training and avoid common mistakes so you aren’t forced to learn the hard way.
Kit & Gear Discounts
Most cycling clubs are connected to a local bike shop. Since this partnership ups the number of customers, most shops offer discounts to members. If you spend a lot of money on gear, a 15–20% member discount adds up quickly.
How To Choose A Cycling Club
Once you’ve decided to join a cycling club, you’ll need to find the right club to fit your individual needs. Here are a few of the factors you should consider when choosing a cycling club:
-Speed: Most cycling clubs post the average mile per hour you should be comfortable with for weekend rides. Make sure your ability as a cyclist matches those of the group you’re riding with so you won’t be left behind.
-Age: Some groups are for cyclists of certain ages, focusing on either racing or leisurely cycling to stay fit and lose weight.
-Schedule: Cycling groups and clubs often meet at certain times during the week. Make sure your schedule fits with the club you’re looking to join.
-Price point: While some cycling clubs are free, though most have an annual fee or donation fee and require you to purchase a cycling kit from the club. Check the costs before you decide to join.
If you’re looking for cycling clubs in your area, use the USA Cycling search tool or visit the Road Cycling Meetup site. Big cycling brand Rapha also has a cycling club (Rapha CC) allows you to join rides and meet people across the world of different levels and gender to cycle with. Also check out Machines For Freedom's Community Leader Events for local women rides.You can also ask about clubs at your local bike shop or attend a few local races where you can ask other club members about joining their team.
Image: Rapha
Image: Rapha
Bike Talk: Mental Health And Cycling
10/12/2018
Mental health issues can affect us all in varying ways, but whether you suffer from anxiety or depression - or any mental health condition in between - we could all benefit from making more of an effort in investing in our mental and emotional state the way we do our physical. Just like with physical health, investment in lasting mental health takes time, commitment and thought.
As a student in university, I started cognitive behavioral therapy after an major life event to help me manage anxiety and stress. While I don’t have a history of depression or anxiety, I do have moments when I feel overwhelmed and burnt out. Often what that looks like is low energy and days when I don't want to get out of bed. I won’t give you a lengthy story about those moment but I know most of you can relate. What I will tell you is how cycling and other mindful practices have helped me overcome those moments when all seems to be hard to understand and manage.
Exercise, primarily running, had become a huge release for me before I started cycling. It made me feel strong, it helped me push myself further than my mental and physical boundaries and it allowed me to escape the outside world for a while. There is nothing more empowering and motivating than realizing the sheer strength of your body, and all of the incredible things it is capable of. Once I started cycling, it quickly became, and remains to be, my daily act of discovering and reclaiming my power.
Nothing has ever served me the way cycling does, and it didn’t take me long to realize that it is about so much more than just a commute or workout, so much more than just another fitness brand. Cycling was – and still is – a space in my head for freedom, a haven, a comfort, a release. While cycling has become a compulsory act of release and fun, it’s in moments of low mood that I start to feel cyclings challenge, drive and ambition to be more than I was the day before; to be the strongest, most powerful version of myself I could possibly be in that single moment. I suddenly feel the urge to never settle, to never assume I am incapable of doing something and to never push past my limits.
Whatever day I’m having, whatever emotion I’m experiencing, whatever achievement I want to celebrate, whatever fallback I want to work through. Whatever happiness I want to share, or sadness I want to release. Whether I need inspiration, a push, some wisdom, encouragement, or just something to remind me the world is so much bigger than whatever I may be feeling in that moment; each ride provides me the safe space to do so. Every time I get stronger in my body, I become stronger in my mind, and the stronger I am in my mind, the braver I can be to look back on that time and continue to move on.
I don’t think there is anything more beautiful and powerful than that. That moment where you feel your heart beating and your skin getting warmer and your blood pumping – that’s the moment you realize you’re alive, and that no matter what, you can survive and get through almost anything. That even when you want to give up on that climb, your body will pedal you through, it will hold you, it will preserve you, it will protect you.
Our stories and rides are not about the final destination. Your story is about your journey. Your journey is your life. Unfortunately, not everyone will always understand you, and unfortunately there will always be people who simply only read the blurb of your story but profess to know every page. But never let them make you feel anything short of the person you are. No one is allowed to judge the person you had to become in order to survive. Find the people who will love you when you cannot love yourself, and who aren’t there just for your best bits, but for the dark bits too. The bits you don’t see on social media, or when the doors are closed.
In this journey though there are things to be mindful of that can help you seek the right type of help if you really struggle with anxiety or depression. They say our minds and bodies are linked. When we engage all parts of ourselves we can truly experience a healthy orientation in our lives that we feel when we ride.
I’m a true believer in investing in my mental health and I’m committed to it. When I’m healthy in my mind and body, I am able to give the world the best parts of me. While there is no quick fix, there are certainly little bite sized hacks that can help and every little bit goes a long way…
Exercise
Exercising gives you immediate benefits in the form of an endorphin rush - those happy hormones that give you the feeling of being high on life after a bike ride or run has profound impacts on keeping our mental health in check. Research data tells us that physically fit people are generally healthier and happier while their counterparts generally suffer health issues and forms of depression and anxiety. While there are grey areas in the middle, I’m sure the more aware we are of taking care of our bodies, the greater our minds benefit.
Eat Healthy
Eating habits are a way to either activate self-care or self harm. When we’ve had a bad day, it’s tempting to comfort eat that may make us feel sluggish and unpleased with ourselves. If you’re low on some nutrient levels, chances are your mental health can be affected. Your diet is a great way to practice self care when we are feeling worthy of being fed nutritious food.
Gratitude practices
One of the best ways to appreciate the wins in your life is to step back and actually see them. It’s easy to forget that friendly conversation with a stranger you had in the coffee shop, or that smile you exchanged on your commute. But these interactions all build onto one another, having a chain reaction that leads to feelings of positivity and gratitude. Even saying thank you for the little things will instantly help boost your mood.
Pay It Forward
Ever heard of paying it forward? Taking the time to pass some of those positive experiences on to others is one of the most meaningful things you can do - and it’s pretty effortless too. Make a conscious decision every time you have a positive exchange to try to continue the chain reaction. This will encourage you to be aware of the ways in which you are interacting with others and therefore be mindful about how you treat others. Making someone’s day - there’s nothing like it.
Quality sleep
From low levels of energy to unhealthy cravings, a lack of sleep negatively affects your lifestyle, robbing you of your well-deserved happiness. Make sleep a priority in your life: aim for eight hours each night, invest in some blackout blinds, lavender room spray, a sleep tracker, and pop in a pair of earplugs too if you’re easily woken. Your mental health will thank you.
Positive thinking
I’m a believer in cognitive behavioral therapy as it was the type of therapy I used in college. While negative and positive things do happen around us all the time, we can protect our minds from a disturbed state of mind by predicting and interpreting our views of a situation. CBT helps correct these misinterpretations. You can download mental health apps to help get you started on developing healthy cognitive habits, which are free! I still use CBT when life becomes stressful with apps like What’s Up and find that I can change the course of any situation to a positive experience and outcome.
Engage in Positive Community
It might sound simple, but being around people who are constantly negative, complaining and drab can be incredibly draining - you don’t need that in your life! While it’s easy to get sucked into negativity when it surrounds you, luckily the same is true for positivity.
To surround yourself with positivity, join a cycling group, spin class, or any type of group. Building relationships that inspire positive behavior is likely to help us keep our minds engaged and healthy. With likeminded folks, chances are they know what it’s like to be in your cleats or shoes!
With the fast-paced lives most of us lead juggling work, family and everything in between, it’s no wonder so many of us are finally starting to pay attention to our mental health. While cycling can tremendously help us, being mindful in our daily lives can boost productivity, get your creative juices flowing and quite simply, lead to a healthy mind. Sounds good, right?
Cycling Books To Read
10/10/2018
To search these titles, click on the images and titles to go to Amazon for purchase or download.
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Not only is Nicole the first woman to write a book about adventures of the TDF, she rode the course and chronicled the effort in a daily journal which she then transposed into a 332 page book. I recently purchased the book not expecting anything more than a light read while on a plane. WOW, was I surprised as I started reading at wheels up and by the time we got to San Francisco I was 100 pages in. I literally felt like I was riding her wheel through the stages. The prose and description of the sights, sounds, emotions and feelings of an experienced rider being transformed into a real “cyclist” was amazing, while still capturing the beauty of the countryside made this a book that I completed in 3 sittings a “must read.”. BTW/ she is a local bike shop owner and all net proceeds go to charity. This book will clearly be appreciated by those who ride a bike and for those who just want to read a terrific adventure story.
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The Road Less Taken
This book is a fascinating read for about 75% of it, and then it's a compilation of previous essays that gives the impression that they were thrown in to give the book some length. It's hard to decide whether the author is just amazingly dedicated or just a little unbalanced, but her stories are inspirational, and she really does convey what it's like to toil at an athletic profession that has little glamour and often no support. For anyone into road cycling, it's a very interesting glimpse into the women's side of the professional sport. This book wasn't intended to be "a year in the life of me", but it would be interesting for the author to do such a book, because she does write very well and with a lot of passion. She could give readers a very good picture of the sport from the inside.
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Roar
This is the best book I have ever read about female physiology and how it couples with being an athlete. As soon as it downloaded (some books I read on ebooks), I dug in and didn't stop. I feel like for the fist time I actually understand what is happening with my body during training, rest and the always fun, monthly cycle. It's easy to read, simple and not overdone with scientific jargon. It carefully and clearly takes apart a lot of training and diet myths. My favorite parts were reading the stories of some top female competitors and how even just small tweaks can make a big difference. And not just with stories, but with Sims research and real life female athletes using that information for their own success. No two women are the same and what works best for each of us can be unique but this book captures all of that and then some. No matter where you are in your athletic pursuits, this is a killer book to have in your arsenal. Especially younger female athletes. Get the right information and establish good, health habits young. I am 34 so I am having to unlearn a lot of bad habits, poor information and basically not training like a small man.
This is the best book I have ever read about female physiology and how it couples with being an athlete. As soon as it downloaded (some books I read on ebooks), I dug in and didn't stop. I feel like for the fist time I actually understand what is happening with my body during training, rest and the always fun, monthly cycle. It's easy to read, simple and not overdone with scientific jargon. It carefully and clearly takes apart a lot of training and diet myths. My favorite parts were reading the stories of some top female competitors and how even just small tweaks can make a big difference. And not just with stories, but with Sims research and real life female athletes using that information for their own success. No two women are the same and what works best for each of us can be unique but this book captures all of that and then some. No matter where you are in your athletic pursuits, this is a killer book to have in your arsenal. Especially younger female athletes. Get the right information and establish good, health habits young. I am 34 so I am having to unlearn a lot of bad habits, poor information and basically not training like a small man.
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Steadfast
When Lizzie Armitstead announced her book release, I had to grab it. Armitstead, now Diegnan, takes the reader to the heart of the most demanding of endurance sports and the challenges faced: from sexism and the fight for equality, to doping and the incredible sacrifices and self-belief required to self-coach herself to world titles. While the writing and editing isn't great, you can overlook it as her story is one to honor. Born in Otley, West Yorkshire, in 1988, Lizzie won her first medal in the Junior World Track Championships in 2005 after being talent spotted at school, before going on to win silver at the 2012 Olympics Games in London. Three years later she was World Road Race Champion and began 2016 as one of the favorites for a medal at the Rio Olympic Games. From the rolling hills of Yorkshire through to the treacherous climbs of the Vista Circuit in Rio de Janeiro - through setbacks, life lessons and ups and downs of a professional life in cycling - Steadfast is an intense and inspiring story of sporting triumph.
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Riding shouldn’t be uncomfortable. You shouldn’t be getting saddle sores every ride. Cramping shouldn’t make you cry on the bike. And you shouldn’t be wearing your underwear with your bike shorts. Enter ‘Saddle, Sore’: the first guide to answer all of these embarrassing, awkward or just plain weird questions that you have about the bike and your nether regions. In this second edition, gynecologist, doctors, naturopaths, saddle makers, chamois designers, pelvic floor specialists, midwives, team soigneurs, and more, come together to provide their best tips. You’ll learn how to diagnose and treat saddle sores, how to choose a saddle and chamois, whether a pad is better than a tampon, what causes numbness on the bike, how to get back to riding after pregnancy, and so much more. A definite book to have on hand to reference to.
The Girls’ Bicycle Handbook is for women cyclists everywhere who need practical no-nonsense advice and information on cycling, but don’t want to dispense with style in the process. Whether you’re a committed bike commuter or a complete novice - blogger, entrepreneur and passionate cyclist Caz Nicklin gives the low-down on making cycling part of your lifestyle. From choosing the right bike for your needs to looking stylish and comfortable whatever the weather, and from combatting dreaded "helmet hair" to road safety and fast repairs, The Girls’ Bicycle Handbook tells you everything you need to know about life on two wheels.
I would recommend this book for urban cylists and women who want to commute by bike. It also features practical cycling information from women who ride and by your's truly too.
I would recommend this book for urban cylists and women who want to commute by bike. It also features practical cycling information from women who ride and by your's truly too.
More women than ever before are jumping on their saddles to enjoy one of the fastest growing sports in the country-and to improve cardiovascular fitness, control their weight, and liven up their social lives. At the same time, cycling remains very much a "man's sport," an intimidating world that can be difficult for women to navigate. Selene Yeager covers all the basics-for all ages and fitness levels for women to learn how to find the perfect bike and other essential equipment. They also learn how to shift, spin, climb mountains, and get back down. There are also training techniques that take it up a notch and nutrition guides of what to eat off-and on-a bike. Yeager goes into competition craziness-race information and strategies. Why guys who work in bike shops act the way they do and more! This book is great if you enjoy partaking in sportivs, racing, and knowing how to manage your body and bike.
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Velocipede Races
This book weaves in the history of women and cycling into a fictional story about one girls journey into her emancipation. Not only is this the first novel that I've read that weaves in these themes, it also comes with many firsts: first steampunk novel, first YA steampunk feminist/bicycle racing novel. I could not put it down until I was finished, and I want to read it again! I loved this book so much I did a review on it. Here is one of the best paragraphs, there are many, but this one will stick with me forever:
"This is what I am. I'm a jockey. I ride velos. I ride velos as well as any man. If I stay quite, if I keep it a secret, I'm just being a coward. Don't you see how it is? Someone has to break the box. If I don't show them what I can do, if I pretend to be a man forever, the box is not broken. But If I say, yes, I'm a woman, and I did this thing that on one believed I could do, then I've made room for someone else to do it, too. I have to make space where there is none, just like in a velocipede race" (p. 212).
"This is what I am. I'm a jockey. I ride velos. I ride velos as well as any man. If I stay quite, if I keep it a secret, I'm just being a coward. Don't you see how it is? Someone has to break the box. If I don't show them what I can do, if I pretend to be a man forever, the box is not broken. But If I say, yes, I'm a woman, and I did this thing that on one believed I could do, then I've made room for someone else to do it, too. I have to make space where there is none, just like in a velocipede race" (p. 212).
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Our Bodies, Our Bikes
Our Bodies, Our Bikes is a resource and companion for women who ride bicycles. Through personal stories, how-to guidelines, and factual information, contributors explore the intersection of cycling and women's health, from bike fit to clothing, from periods to childbirth, from media representation to gender presentation and reproductive rights. Our diverse contributors demystify and elucidate women's issues in cycling in a practical, friendly, and down to earth manner. In case it may put off some potential readers, there is no male bashing or anti-male sentiment; only a perfectly reasonable disdain of the sexism found in advertisements and sometimes in "bike culture". Rather, the stories are clearly (and not surprisingly) focused on the love of bicycles and the freedom that comes from being a cyclist of any type, whether you're making a many-miles long commute to work, or riding for casual pleasure.
Wheels Of Change
A lively look at women's history from aboard a bicycle, which granted females the freedom of mobility and helped empower women's liberation. Through vintage photographs, advertisements, cartoons, and songs, Wheels of Change transports young readers to bygone eras to see how women used the bicycle to improve their lives. Witty in tone and scrapbook-like in presentation, the book deftly covers early (and comical) objections, influence on fashion, and impact on social change inspired by the bicycle, which, according to Susan B. Anthony, "has done more to emancipate women than anything else in the world." The bicycle played a most important part in liberating women beginning with the invention of the safety bicycle in the early 1890s. This book is written for young people but it makes interesting reading for people of all ages. Heavily illustrated and the pictures help tell the story. |
This Road I Ride
There are many reasons why this book is so good. But if I had to specify one thing in particular, in the way that book reviews tend to do, I would say it is the absolutely seamless blending of the ordinary and the extraordinary. An incredible journey masterfully recounted -- both Juliana's on the road journey as well as her life journey. She describes the hazards of the road, the weather extremes, the breakdowns, the challenges that all long distance cyclists can relate with. And she also captures the charm and allure of the countries and cultures she traverses along with the varied personalities she runs into and the kindnesses she receives. Buhring reflects on the insights for and from life that she has gathers as she pedals. There are no long boring passages about bike technicalities or endless numbers and calorie statistics which one would ordinarily associate with someone who is into long distance bike riding. Some of my favorite parts of the journey are when she has just had a long day (you know, cycling around the world) and nothing feels better than a few shots of whiskey or a cold beer!
There are many reasons why this book is so good. But if I had to specify one thing in particular, in the way that book reviews tend to do, I would say it is the absolutely seamless blending of the ordinary and the extraordinary. An incredible journey masterfully recounted -- both Juliana's on the road journey as well as her life journey. She describes the hazards of the road, the weather extremes, the breakdowns, the challenges that all long distance cyclists can relate with. And she also captures the charm and allure of the countries and cultures she traverses along with the varied personalities she runs into and the kindnesses she receives. Buhring reflects on the insights for and from life that she has gathers as she pedals. There are no long boring passages about bike technicalities or endless numbers and calorie statistics which one would ordinarily associate with someone who is into long distance bike riding. Some of my favorite parts of the journey are when she has just had a long day (you know, cycling around the world) and nothing feels better than a few shots of whiskey or a cold beer!
In honor of Women's Bike Month, I'm excited to share with you an interview from the founder of women's specific kit brands, Hummingbird Athletic. Los Angeles based Laura Buono has made quite the impression with her unique and fun designs, drawing inspiration from nature. Like most women, Buono was dissatisfied will poor fitting kit so she set out to make it herself. Many of my friends have raved to me about Laura's fun designs and over all accommodation and ultra kindness when it comes to ordering for their bodies specific needs - something I know many of us women struggle with. I am so happy to have been able to exchange words with Laura and now it's my pleasure to introduce Laura Buono of Hummingbird Athletic.
The story about how I got into cycling is kind of interesting. I used to be a professional dancer/performer from the time I was about 5 years old. Touring and performing in such shows as Les Miserables, A Chorus Line, Annie, Gypsy; just to name a few. By the time I was 21, I ended up already having surgery on both my knees. At one point in my life, I was living in The Netherlands, where I continued my dancing and choreography career. It was also during that time I started riding motorcycles which I loved more than anything else. I returned to The States in 2010 and ended up here in Los Angeles. I danced for a couple more years but my body was finally starting to give. That’s when I started working in TV/Film Production. I buried myself working show after show, taking no time for myself. I missed being physical, I missed being passionate about something. I desperately needed something to fill that void. I thought about getting a motorcycle again, but riding in LA can be very dangerous, so I decided against it.
Tell us about your bike story. How did you get into cycling?
The story about how I got into cycling is kind of interesting. I used to be a professional dancer/performer from the time I was about 5 years old. Touring and performing in such shows as Les Miserables, A Chorus Line, Annie, Gypsy; just to name a few. By the time I was 21, I ended up already having surgery on both my knees. At one point in my life, I was living in The Netherlands, where I continued my dancing and choreography career. It was also during that time I started riding motorcycles which I loved more than anything else. I returned to The States in 2010 and ended up here in Los Angeles. I danced for a couple more years but my body was finally starting to give. That’s when I started working in TV/Film Production. I buried myself working show after show, taking no time for myself. I missed being physical, I missed being passionate about something. I desperately needed something to fill that void. I thought about getting a motorcycle again, but riding in LA can be very dangerous, so I decided against it.
A few years later, I met a very special man. Our story was simply this; We got to know each other, we dated, and are now madly in love. Yay! He was once a competitive cyclist as a teenager back in the 80s, and at one point ranked 10th in the nation. Very early on in our relationship, I ended up having yet another surgery, this time for my left shoulder. He stepped in, without hesitation, and took care of me. During my recovery, he asked if I had ever ridden a bike before. He knew about my past and thought cycling might be worth a try. Just 5 days after surgery and being laid up in bed, I wanted to venture out and look for a bike. With my arm still immobilized in a sling, I found myself walking out a bike shop with a brand new bike in my hand, (the good hand of course). That was 4 years ago, and now, here I am!
Can you tell us a little bit about your brand and how it came about?
My brand came about simply because I wasn’t able to find women’s cycling apparel that I loved and believed in. I’d go into stores where I was overwhelmed with so many options for men. Cool styles, fun patterns, numerous brands to choose from. I’d ask where the women’s section was... and let’s just say I was incredibly underwhelmed. I was so disappointed time after time. I was craving design esthetic, I wanted form and function, I wanted something cool, I was looking for decent prices, I was checking out tags to see where it was made, I didn’t want my legs to look like stuffed sausages in shorts. Options, hello? Anybody? Bueller? I wanted to look good! Why was this so hard? That’s when I thought, ‘you know what, I’ll do it myself.
What inspires your kit design?
My kit designs are inspired by a number of things. I wanted our designs to cover a variety of tastes. Something fun, pretty, zen-like, if you will. Something that stands out but is not gaudy. The intention behind the patters is simply this; if I were to see a nice shirt, or a wrap dress, for example, in any of these patterns, would I wear it? Ok, so where to go from here? How can I make this vision come to life?
It just so happens that my boyfriend’s mother is a hobby artist. She had just finished taking some watercolor classes and she was looking for some fun new projects. We put our heads together and came up with a lot different ideas. Flowers, ice creams cones, pineapples, feathers, cactus, birds...you name it! We settled on our top picks, scanned them into the computer and created our first collection.
Even the brand name, Hummingbird Athletic, was inspired by nature. In the evenings out on the deck, I’d see little hummingbirds flying around. Sometimes stopping to take a break on a branch, feed from our flowers; sometimes it was almost as if they were having a little ‘hummingbird meet-up.’ I thought to myself, ‘man, those are some bad-ass little birds!’ Not only are they extremely independent, they are unlike any other bird. They have been a symbol of happiness and joy for many many years, yet are truly unique within their own species. It’s exactly what I wanted this brand to be all about.
What are you hoping to accomplish as a women’s cycling kit brand?
My main goal is to create a brand and a line products that everyone loves, not just women. I want this brand to be seen as a brand that people believe in and care about. I want every woman out there to know that every detail that we put into our designs, material, jerseys, bib shorts, and accessories, is specifically designed with every body in mind. I want to raise the bar and set an example so that bigger companies will have to take notice, encouraging them to raise their bar as well. I want women to feel like they are part of the entire cycling community, not just ‘women’s cycling’ specifically.
This brand is designed for every type of cyclist, from pro level to weekend warriors. I want to be an advocate for ethically made products produced by people who understand the needs of cyclists. It is so important for me, personally, that we promote the importance of where and how garments are made and where it comes from. I want people to feel proud to be part of the Hummingbird brand, knowing that what they buy is supporting a lifestyle and standard for the future of women’s cycling.
What words of advice would you give for women looking for kit?
If I could give any advice, here’s what I’d tell women to look for when shopping for kits. First of all, what kind of cyclist are you? Road, cross, mountain, spin? There are different styles of cycling clothing for different types of cycling. It’s important to buy gear that is specific to your sport.
Second, what’s your personal style? Do you feel more comfortable in classic looking styles, or do you like to wear styles that are more fun and quirky?
Third, try things on. Online shopping is probably where most of us shop, so make sure you understand the return/ exchange policy. Keep in mind that cycling apparel is supposed to be form fitting. It’s not just for aerodynamics, it’s also for safety. Not only can it get caught somewhere on your bike but it can also damage your skin if it’s rubbing or moving. On that note, the best piece of advice I can give is to NOT wear underwear under your bib shorts. Bib shorts and chamois are designed to act as protection and help everything breathe. And once again, make sure they are form fitting. When you’re in the saddle, you don’t want anything rubbing or moving. Chaffing and irritation in that area is super painful and can keep you from riding. Nobody wants that!
Fourth, look at the tags. Where is it made? Where is your money going? Cycling apparel can be expensive. If you don’t feel comfortable dishing out almost $200 for a jersey, don’t, but don’t buy one for $40 either. The apparel you wear is just as important as any piece of technical equipment, so try and find something that is good quality and worth your money.
Lastly, understand weather conditions and what you need for different types of weather. Layer up! Wear pieces that can also be removed as your body temperature rises. Arm warmers, vests/gilets, jackets are some good examples.
How active are you in your local bike community? Any rides or events coming up?
In between working full-time, freelance gigs here and there, I have Hummingbird. I am fortunate enough to be able to host and lead a group ride every Monday evening called, ‘The Really Really Fun Ride.’ And it’s just that, ‘really, really fun’! I created this ride for people who may be just starting out, people who are getting back into cycling, but also for people who may have had hard weekend in the saddle. It gives them a chance to recover, and chill so their bodies can stay healthy. It’s a fun, socially driven ride meant for both men and women, any age, at any level.
We meet at the Rose Bowl Stadium in Pasadena, CA around 5:45pm and roll at 6pm. We do about 20 miles, a little bit of climbing, some fun downhills, through some cool neighborhoods. My favorite part is I can always hear people laughing and having a good time. When I look around, all I see are smiling faces, and that to me, is all I care about; THAT is what cycling is about.
In the future, I’m hoping to start my own YouTube channel. Featuring content about bike safety, getting to know your bike technically, how to change a tire, what to keep in your saddle bag, health and nutrition, maybe even some hair tutorials for fun styles to wear under your helmet. We’re not stopping, so stay tuned!
In between working full-time, freelance gigs here and there, I have Hummingbird. I am fortunate enough to be able to host and lead a group ride every Monday evening called, ‘The Really Really Fun Ride.’ And it’s just that, ‘really, really fun’! I created this ride for people who may be just starting out, people who are getting back into cycling, but also for people who may have had hard weekend in the saddle. It gives them a chance to recover, and chill so their bodies can stay healthy. It’s a fun, socially driven ride meant for both men and women, any age, at any level.
We meet at the Rose Bowl Stadium in Pasadena, CA around 5:45pm and roll at 6pm. We do about 20 miles, a little bit of climbing, some fun downhills, through some cool neighborhoods. My favorite part is I can always hear people laughing and having a good time. When I look around, all I see are smiling faces, and that to me, is all I care about; THAT is what cycling is about.
In the future, I’m hoping to start my own YouTube channel. Featuring content about bike safety, getting to know your bike technically, how to change a tire, what to keep in your saddle bag, health and nutrition, maybe even some hair tutorials for fun styles to wear under your helmet. We’re not stopping, so stay tuned!
Website: www.hummingbirdathletic.com
Facebook: Search Hummingbird Athletic or https://www.facebook.com/hummingbirdathletic/
YouTube: Search Hummingbird Athletic or https://www.youtube.com/channel/UCws8Ba6SFMREmNcJtj4YCYQ
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