Don’t Sweat It, You Can Train To Perform In The Heat

Summer is here, and it’s a hot one across the country.  Don’t let the heat beat you up, keep you from having fun or having success.  When we first experience summer’s furry, our bodies are not prepared to run the internal swamp cooler.  As we overheat in those first hot days, our heart rate spikes, efforts are difficult to maintain, we feel wiped out after a minimal workout, and our muscles are more tender than expected afterwards.  However, with a thoughtful training block targeted to stimulate adaptation to heat, we can perform in the summer with minimal ill effects.

Why We Suffer in the Heat; a Little Physiology Lesson

sweat physiology

  • To sweat and cool, blood, which carries heat generated by working muscles, needs to flow to the skin. Blood caries heat generated by working muscles. With blood being diverted from our muscles and heart, power and endurance are diminished.
  • Sweat is comprised of plasma and electrolytes. Increased sweating depletes these resources from the blood, making it thick.  Thick blood (low blood volume) is taxing for the heart to pump, so heart rate increases to sustain the workload.  An endurance pace may feel like a sprint.
  • With less oxygen-carrying blood making it to our muscles, aerobic capacity, the oxygen fueled energy system relied upon for long duration efforts, is decreased and we must rely on carbohydrate-greedy anaerobic metabolism, which is sustainable for only a short duration and is the primary culprit for delayed-onset muscle soreness.
  • With reduced blood volume, VO2 Max is reduced, meaning our bodies are not able to take in as much oxygen. This means that we are less efficient and are putting more stress on our bodies for any exertion.

Fortunately, we are incredible at adapting to heat.  Once adapted, if we continue to train in these conditions a few times a week, we will return to our previous fitness profile.  If we actively work on acclimating to hot conditions, it can be accomplished in 10 – 14 days.

 Hiding in the Cool Will Not Help You Acclimate

 

tubbing
Keep Cool While Adjusting to Hot Environments

 

  • Stay out of air conditioned spaces to adjust to the heat, but do not get hot. Keep cool with a fan, cold showers, dips in a lake, etc.
  • If you can, sleep with the windows open. However, if it is too hot to sleep, use the AC sparingly (set it to the warmest temperature you are comfortable in).
  • Drink as much water as you can, alternating pure water with electrolytes. Avoid/ reduce caffeine and alcohol intake while acclimating as they dehydrate you.
  • Stay out of the sun when not training, and do not get sunburnt! A burn will reduce your ability to sweat.
  • If you are traveling to an environment that is more warm or humid than your home turf, arrive as many days before the event as possible.

Guidelines for Heat Adaptation Training Block

 

holly running (2)
Once Heat Adapted, You Can Be Successful Racing and Training in the Sun

After training for an hour a day for two weeks in peak heat with two rest days in the mix, the body should be adapted.  If we train to exhaustion, overheat, neglect our nutrition, or don’t recover from training sessions, the process will take longer- often much longer and to the detriment of our fitness.

 

  • Pre-cool your body with a cool shower or spending time in an air-conditioned area before you work out.
  • Wear clothes that wick moisture away from your skin. Avoid cotton, tight filling garments, and dark colors.
  • Train through the peak of the heat each day for a short period of time. Heat stress sessions for one hour a day will trigger a physiological response. Increase the time or intensity each day, but do not stay out if you start to feel excessively hot or fatigued.  You want to stimulate your body to adapt to the heat, but if you stress your body too much you will spend your rest time recovering instead of adapting.
  • Ease up. Slow your pace, reduce the time, and decrease the weight/reps if power training.

Maintain Heat Adaptation

  • After this adaptation period, slowly increase duration or intensity of your workouts in the heat.
  • Train for at least one hour, twice a week in the heat to maintain physiological adaptation.
  • Unfortunately, it only takes 5-7 days to lose heat adaptation.

Train to Refuel and Rehydrate in the Heat

electrolytes
Some of the Electrolyte Products in my Pantry

When it’s hot, our appetites are suppressed, and drinking feels like a chore.  However, we will not be able to do endurance or intense workouts in the heat if we don’t refuel and rehydrate while exercising.  Fortunately, we can train our bodies to digest food and absorb liquids.  When our digestive tracks are not heat adapted, a sour stomach, bloating or the feeling of liquid sloshing around in our bellies is common.  These usually lead to stomach cramps and we stop refueling and rehydrating.  This leads to disaster! Eat a good meal three hours or more before a heat stress workout.  It will take three hours to digest this meal.

  • Eat a good meal three hours or more before a heat stress workout. It will take three hours to digest this meal.
  • Drink while exercising, and make sure you are hydrated before you start.
  • We need to drink more water than usual when training in the heat. In arid climates, it is easy to think we don’t need to replace lost fluid because our sweat is evaporating so rapidly our skin and clothes are dry.  Aim to drink .5 – 1L of fluids per hour. Drink even more when in conditions like Death Valley or the Amazon.
  • Freeze half of liquids in a bottle/ hydration bladder, or fill bottles 2/3 with ice cubes. Hot liquids are unpleasant to drink and are generally still untouched when we finish training, leaving us completely wiped out.  Cool liquids will help cool your core temperature too.
  • Replace lost electrolytes. Alternate pure water and electrolyte mix during training sessions or follow hourly training dose guidelines for specific electrolyte tablets like MetaSalt or Endurolytes.
  • It is hard to digesting food in the heat. Err on the side of moist carbohydrates such as sports drinks, gels, blocks, rice balls, etc. instead of dry bars, sandwiches, trail mix, and the like.  Fats and proteins are especially hard to digest in hot conditions.  Avoid them during workouts or add them in carefully.
  • You will burn calories keeping cool. Consume more calories than you usually do.

What Physiologically Changed During the Heat Acclimatization Training Block?

  • Our blood volume increases. Blood no longer becomes thick and taxing for the hearts to pump.  Heart rate and V02 max return to normal zones.  Efforts feel as they should: endurance pace no longer feels like a fast pace, and sprints are fast again.
  • Our cardiac output increases. We can now get oxygen-carrying blood to our organs, working muscles and skin at the same time.  This returns our endurance, recovery between intervals and power to normal, and it diminishes Delayed Onset Muscle Soreness (DOMS).
  • We sweat more profusely at lower temperatures but with less electrolytes lost. This lets us dump heat efficiently and reduces cramps.
  • We also improve fluid and nutrient absorption. We can now fuel our long sessions and intense efforts.

Traveling to a Hot Location to Race or Adventure In?

fun in the heat
Heat Adapted Athletes Having Fun
  • Arrive in the climate as many days prior to the event as possible.
  • Spend the two weeks before departing adapting to heat by training in the warmest location available. Be creative!  Crank the heat in a small room for a trainer session, go to Bikram yoga, train in excessive layers, etc.
  • If the destination will be humid and you live in arid conditions, you will want to adapt to this as well. In humidity, sweat does not evaporate well off our bodies.  Find a steam room to use daily and increase the time in it each day in addition to heat stress training.  Our bodies will adapt to this too if asked nicely.
  • Continue the adaptation routine on arrival, but do not get exhausted before the big day! Training days should be short, at an easy effort, and ended before the heat is impacting performance.  Cool down as soon as the training session is complete.

Summer heat?  Bring it on!

“Carson City, So Hot Right Now. Carson City.” – Zoolander

xc 2 stan (2)Last weekend I headed to Carson City, Nevada to race the Epic Rides Carson City Off-Road Race.  It was the first time I have raced a 55-mile course with a women’s field this stacked, and I was stoked for a new challenge.  However, I never imagined my biggest challenge would be the extreme conditions.

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“More fun, hot, and exposed trail ahead,” Course Marker

Winter would not give in to spring this year in Bend, OR.  Much of our mountain bike terrain was under snow until I left for a few weeks of traveling and racing. I’ve been riding in leggings and sleeves to stay warm, and when I surrendered hope for the trails and hit the road, snow was in the forecast again.  Even my spring training week in St. George, UT was during a cold streak of rain and temps in the 60’s.  Needless to say, I do not have tan lines or acclimatization to the heat!  Arriving in Carson City I learned they too were melting out from an epic winter, and the course had to be modified to lower elevations: three loops covering 55 miles with over 7000ft of climbing on exposed terrain.  And then, last minute, the heat wave hit.  The temps rapidly went from the sixties to the nineties; I would be racing in ninety-five degree temperatures without tree coverage to stay out of the sun.  Gulp.  It was time to plan for how to race in the conditions when I was completely not acclimated to heat.  

Here is what I did to acclimate as much as I could in the days leading up to the race:

  • I pre-rode the course (about 19 miles) during peak heat every day except Saturday.
  • I drank as much water as I could all day, alternating water with electrolytes.
  • I avoided air conditioned environments, but kept cool with cold showers and dips in the river.  Likewise, I slept with the windows open.  ***(see bottom of post)***
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Staying with Sophia and Nicki through the corners on the crit.

Friday evening was the fat tire criterion race.  It would be a good test run of my heat hardiness.  I did a full hour plus warm-up in the heat for my race, and drank carbohydrates and electrolytes. The crit was a blast.  It was my first of this variety: a short loop on the roads through downtown Carson City with tight corners that we raced through on our mountain bikes. The pace was instantly fast, and we were shoulder to shoulder going into the first few turns.  At the second corner there was a crash that I stayed clear of, but it reminded me that my first priority was to stay safe.  The pack started to break up and I pulled into the lead group.  The worst place to be is at the back of a group in this sort of race.  You are forced to brake into corners and sprint out of them to keep up.  This yo-yo riding blows through your energy reserves quickly.  I knew this and had the sprint power to pull into the middle of the pack, but every time I did a more experienced crit rider would challenge me for position, and I would back.  As expected, I blew up just 10 minutes into a race of 30 minutes plus three laps.  After a lap, I recovered enough to try and claw back to the lead group.  That turned out to be an impossible task for me solo with a headwind climb, but I was able to practice smart strategy and pass two women who popped off the lead group.  It turns out I have learned a thing or two about road racing watching the grand tours on TV over the years.  Dripping sweat I made the final lap.  I knew I would have to be more strategic in managing the conditions on Sunday for the big race if I wanted to be successful.

Dennis and Spencer finish (2)
My host family father and son finishing the Epic Ride together.

Saturday, the amateurs took to the course.  I did my tune-up ride in the morning before the temperatures hit the nineties then headed out to cheer the racers on.  Dennis and Spencer, my host families father and son were racing as well as many others I knew.  Many of them were visibly overheated.  I knew preventing this was essential for me the following day.  That night my host family threw a backyard party to celebrate those who raced that day.  I heard their race play-by-plays and took note.  Cramping and sour stomachs were a big issue for them, as was their lack of desire to take in calories in the heat.  I had a plan for this and fell asleep confident for Sundays event.

XC stan (2)
Off the back… but only for a moment!

At 7:40am Sunday morning in eight-five degrees, the pro women’s field started the Carson City Off Road. The pace was social as we rode out of downtown and picked up as we headed to King’s Canyon.  As we hit the gravel road I glanced at my Garmin and was surprised to see my effort was too high to sustain for the distance in the heat.  It was devastating to be the first woman to drop off the peloton, but I stuck to my strategy knowing that going too hard too early would put my success in jeopardy.  Adding insult to my ego, my husband Joe and host family were just ahead to cheer me on, and I was in dead last. I did holler to Joe that my position was part on my “Grand Plan” so he wouldn’t worry and I pedaled by.  As we hit the single track the peloton started to break up, and I caught up to two women.  I got around them before the descent and put some distance between us.  Later in the descent I caught several women and knew that if I stuck to my steady-Eddie pace and confident downhill skills I would continue to move up the field.

XC Dennis pic edit
Headed home.  Olivia is just ahead.  Pavement is in sight.  Go, go, go!

The second lap was a blur of passing women, hydrating, fueling, feeling the heat take it’s toll, and enjoying the descent to cheering crowds.  At the end of the second lap I met Joe to pick up a new frozen hydration pack.  He dumped ice water all over me to cool me down then I pedaled through the streets to downtown feeling spry.

The third lap was a crusher.  I kept my pace in check, resisting the urge to slow.  I knew I was heating up so I started drinking as much cool fluid as I could.  I was dreaming of a breeze or the shade of a single tree as I caught Olivia, a beast of an endurance racer, ahead of me. Then I started to get goose-bumps, a sure sign of overheating.  I

finish stan (2)
Olivia and I at the finish, both of us are in disbelief that we rode the last five miles that fast.

slowed, and at an aid station I doused myself in ice water and drank even more until my temperature was under control.  I headed out again with a friendly push from the aid team.  I began to feel better and better as I continued to climb with only dim hopes of catching Olivia who had passed me while I dealt with my overheating, but I did near the end of the descent!  There was no room to pass, so I hugged her wheel.  We hit the last, short climb and Olivia took off like a rabbit.  I gave chase, but she put a little distance between us.  Olivia is a pro-roadie and can crush open terrain like the pavement we hit.  I spun my legs as fast as I could in my largest gear, zipping through the city and sprinting to the finish.  Though Olivia kept her lead on me, I was stoked to have a her to motivate me to give my all at the end of a tough race.  What a great day.  My thoughtful preparations to race in the heat and trusting the strategy I laid out for myself were key to a successful race.  Dare I say it?  Bring on the heat!

These beautiful images are generously provided by Stan Lattin.  Follow him on Instagram @mtb_stan_lee

***Follow up post about the science of adapting to extreme heat and how to do it coming next week!  Stay tuned.***

Missoula Pro XCT: Where Even Mechanicals Can’t Dim My Race

STXC pain (2)
Yeah, this race is tough, and yes that’s dirt on my teeth.  Photo: Kenny Wehn

With my Dad as co-pilot, in a downpour that lasted almost the entire eleven hours of driving, I anticipated the Missoula Pro XC with glee.  This would be my third year at this race and it is my favorite UCI XC course.  It features a lung exploding climb with tight switchbacks, a steep descent that you cannot let your guard down on for even a moment, a heart-in-your-throat gap jump, and is lined with cheering crowds.  Not to mention that Marshal Mountain is in full wildflower bloom and town full of good eats. 

My race season started a bit late this year so I could savor the ski season, and only now am I in race form.  I could not wait to see what I could do at this race.  Afternoon race starts are tough for me to manage my nerves.  My Dad was a trooper putting up with me bouncing around in the endless rain which generously called it a day as the pro women took the start line. 

bull jump
Landing more gently off the Bull Jump than I’d like to.

As expected, the pace for the first lap was insane.  I held tight in the lead pack up the climb but prayed the second climb would be humane.  Thankfully the descent loomed and I launched over the first water bar.  A strange sound from my bike greeted my landing, but I had no time to ponder it as the second water bar was just feet away.  When I landed the second time I could not control my bike and crashed into the lupine.  I was unhurt, but mystified that I made an error on a simple terrain feature.  I freed my handlebars from the cables, put my chain back on, did a quick run through my bike to make sure nothing was damaged, and got back into the race a few riders back from my pre-wreck position.  I pressed through the next tight turn to the left and then the following one to the right.  But on the second turn my bike felt as if it was flexing.  Not good.  I trusted my scan of my bike after my crash and was confident nothing serious like a cracked frame had happened, so I surmised my bottom bracket lost a few bearings or my rear hub was damaged.  Neither mechanical would be so catastrophic that my bike was unsafe to finish the race, but I would have to descend with caution and at less speed than I like to carry.  I would have to make my gains on the field climbing instead of relying on my downhill skills as I usually do.

I rode very cautiously on my second lap amidst sporadic grinding sounds from my bike.  It took me a while to adjust to the lateral flexing my bike made when I make turns to the right or compressed my suspension.  The rider behind me took my wheel.  I needed to decide: trust my evaluation of my bike and race or drop out.  On the descent, I started to understand how to handle my bike with confidence and headed out for the third lap.

 

Dad and I
Dad greeting me at the finish.

Though I could not zoom the descents or air obstacles, I maintained my position in the race with strong climbing.  The last lap came and I felt good.  It was time to put the hurt on the women around me knowing if I didn’t put enough distance between us on the climb they could catch me on the final downhill.  My legs were up to the challenge and I got around the women near me.  I even saw a racer ahead of me who I’ve not been able to catch before late in the descent, but was unwilling to press my bike mechanical issues to close the gap.  Elated, I crossed the finish line in seventh place.  My best UCI finish yet!  If I had been able to ride the downhill sections at full speed I may have been in contention for a spot on the podium.  I was stoked!

 

 

missing pivot
Missing Pivot.  Doh!

Washing the mud off my bike, I saw the mechanical problem.  I had lost one of the pivots.  Pivots are the bolts and bearings that connect the rear triangle of a full suspension bike to the rest of the frame.  With one missing my bike would in fact flex whenever force was put into the frame.  It validated my cautious riding and I was glad I stayed safe.  I must have broken the pivot landing the first water bar and it must have come out on the landing of the second one.  This is a mechanical problem that is extremely rare, and just luck of the draw that it happened. Because this is a part of a bike that is almost never damaged, no bike shops or race mechanics had one to repair my bike with.  I really wanted to race short track on Sunday morning, but my bike was unsafe to ride.

 

XCT passing (2)
Being able to race Short Track was a miracle.

The bike community is AMAZING!  When word got out what had happened to my bike, the Bear Development Team came to my rescue.  They race Trek Top Fuels too and one of their junior men offered to let me borrow his pivot bolt so I could race.  I literally jumped for joy. Adams race was right before mine and he finished second.  After his award ceremony, Jack, the team mechanic, dismantled Adams frame and installed the pivot on mine.  I had ten minutes before the start of my race and did my best to warm-up my race tired legs in a few minutes instead of the hour I usually take.  I rolled to the start line just in time and we were off.  It took a few laps for my legs to warm-up and my sluggish start put me in a position that was hard to claw ahead from.  But it didn’t matter, I got to race!

 

Dad and I headed to The Big Dipper for a celebratory ice cream.  We talked about my races, and even though both had some bloopers, I was really pleased with how I did.  I kept cool through a mechanical and used it as an opportunity to test my climbing fitness.  My endurance is expanding; I could pick up the pace for the last lap and was not wasted from the race (aka I could keep my eyes open during dinner).  I am part of a community that is generous.  I am understanding race strategy more and can plan my attacks and know when to be patient.  Most of all, I had a great time. 

Special thanks to my awesome bike shop, Sunnyside Sports in Bend who overnighted a replacement pivot to meet me at the next stop on my race tour.  Also a shout out to Open Road Bicycles in Missoula and Velo Reno who both incredibly offered to take a pivot off a floor bike but unfortunately did not have a match, and Reno Cycling that got my frame bolted together again.  What an adventure. 

No Time to be Rusty at My First Race of the Season at a New Pro XCT Venue

XC start kennyFirst race of my season, and the first running of the Dev Tech Pro XCT in Midway, Utah.  A new course.  A new race season.  Old home turf and old friends to connect with.  Second weekend in a row with my sister.  Second to none stoke.

XC1
The fast line is usually the fun line

I have spent time with Summit Bike Club,   a youth development team, who created this event. These kids are as comfortable off monster drops as they are on highball balance beams. I knew they would turn the rolling hillside that was the site of the 2000 Winter Olympic Nordic events into something playful that would reward an XC racer with BMX, trials or DH skills.    On pre-ride, I was not disappointed.

The course featured two steep climbs that were just long enough to singe your legs.  But you would not get to recover from these; they were followed by descents full of tight switchbacks, extremely steep shoots, bike park style jumps and doubles, rock gardens, drops, up and overs, and slalom tree lines.  It would be impossible not to have fun on this course.  My challenge would be to stay at race pace and not get distracted playing on the obstacles.

ShortTrack1
Keeping My Flow on Short Track

Friday: Short Track.  I love it when short track is the day before XC.  It lets me work out my race nerves, get a feel for the terrain at speed, and is a great race tune-up.  This short track was not UCI sanctioned so the U23 women got to race with the pro women.  This was so cool.  These young women have grown up mountain biking, where many pros had not heard of a mountain bike at their age, and they added fresh enthusiasm to the field.  My sister cheered me on as round and round I went.  It was hard to stay fluid on the course and it took me a few laps to stop waste my energy braking to drop speed for a blind turn and accelerating out of it.  I’m not quite in race form yet and some cobweb clearing happened for me at this race.   Flow would be essential for my success at tomorrow’s XC race. 

 

XC2
It is impossible not to smile while riding this course.

Saturday: Cross Country.  My plan was to test my early season fitness by staying with the lead group for as many laps as possible.  The first climb pace was exhausting to keep up with.  I focused on my strengths: steady pacing so I am strong in my last lap, taking the direct/fast line at obstacles, and flowing through turns to not lose momentum.  I had moments where I moved up the field, I had moments where I knew I could not close the gap.  The whole time my sister was running around the course to cheer me on and take photos.  She was as tired from being a spectator as I was from racing. Though I’m in early season form and most of the other women have been racing since late March, I pulled into the finish in eighth place.  My best UCI finish yet.  Look out, I’m going to crush this year!

 

Meditate, and Go Fast

MeditateOne of my favorite local trails finally emerged from the snow, and this morning I gave it a pedal.  I was going fast – really fast.  And I felt perfect flow with the terrain, not like I was risking life and limb.  I figured I have just forgotten what it feels like to rip a favorite trail since winter in Bend, OR has been one of those, “100-year winters,” and time on the mountain bike has been sparse.  Once home I loaded my ride data and, sure enough, I was riding that trail faster than I ever have before… even faster than that time I chased a Pro gravity dude down it (dumb; don’t do that!) and was sure I would either hit a tree or break my frame.

So, what changed?  Time away from a technical sport leaves me rusty and needing a few weeks of “back to the basics” drills and practice to get my form in shape.  On my ride I was practicing the nuts and bolts of riding with flow: dynamic body positioning, scanning ahead and momentum management.  This cobweb-clearing should not have added up to a blistering pace on wiggly and sporadically technical single track.  I was puzzled.

After a hot shower and a good lunch, I sat down for my daily meditation session.  I reluctantly started meditating this winter as recommended by my physician to help manage my insomnia.  Meditation is helping me reign in my wandering mind.  In my practice today I did not do such a great job at keeping my thoughts on task.  On one of my brain’s ambles it struck me that concentration was the new driver to my speed.  Focus.  On my ride this morning my mind gave undivided attention to the terrain as it approached.  Thoughts about my to-do list, what I want for dinner, or if my Dads birthday present will arrive on time did not pop up to distract me. Nothing existed but the task at hand.  Meditation: my new secret training tool.

Want to give it a try?  I started by downloading some free meditation apps.  I like Calm and Head Space.  They both have an intro-to-meditation series, and each lesson is only 10 minutes long.  That’s it.  That will get you started.  It’s a low time commitment, has nothing to do with religion, and you can do it anywhere (even at a quiet place along the trail).  Meditate, and go faster.

Can fat biking possibly be more fun? Learn some snow riding specific skills, meet some women to ride with, and it will be!

 

fat-bike-clinic-jpeg

  • Connect with other lady fat bikers.
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How to Equip to Ride a Fat Bike in the Snow

sj-fatbikePreparation is Key for Keeping it Fun in the Cold on a Snow Bike

Baby, it’s cold outside; but I want to ride. Those of us living in environments where the earth is white for several months and the pavement shoulder hides under sheets of ice and debris thank the bike gods for giving us fat bikes. You can now pedal in the snow. Fat biking is just biking, but there are some unique equipment considerations before you hit the trails.

What to wear to ride in the snow?

Getting sweaty in cold weather is a recipe for misery, so utilizing clothing layers while carrying additional layers is key. I take off and put on layers several times on a fat bike ride. I start out slightly overdressed on a ride and once I’m warmed up I peel off a layer. Even if it is sunny out, I carry a waterproof jacket and pants. You may find yourself hiking in deep snow or the snow may become slush and soak you. If I am going on an epic ride, over four hours, I carry an extra undershirt (and sports bra) to change into mid-ride if I get sweaty. I ride with a small pack to easily store layers as I need them.

For the coldest weather I layer:

  • On top – a thermal top, fleece top, vest (down if it’s really cold), and waterproof jacket with pit zips.
  • On bottom – bike tights (full length or bike shorts with leg warmers), calf height winter socks, long johns or fleece leggings, and waterproof bike pants.
  • Extras – cap and neck gaiter or balaclava, warm gloves and bar mitts, and fat bike boots (see feet for more detail).

For warm winter days, I layer:

  •  On top – thermal shirt and a windproof vest.
  • On bottom – winter bike pants (windproof on the front) or bike shorts with leg warmers (only on short rides in full sun and temps well above 32).
  • Extras – headband, thin gloves, and fat bike boots

Protect Your Extremities

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Fat biking the half pipe at Mt Bachelor on a warmer day. Photo courtesy of Mt. Bachelor Ski Resort.

Hands will not be able to shift or brake if they are numb. If your gloves are too bulky you will have trouble feeling your shifters and levers. Bar mitts let you wear thin gloves. Lobster claw style gloves are also good for fat biking. I always carry a packet of Hot Hands (chemical packets that when opened deliver heat for 7 hours) and put them in my gloves over the top (non-palm) side of my hand where they warm the blood going to your fingers. Carrying an extra pair of gloves is a good idea if you are going for a long ride or getting wet is likely.

Feet will get colder than if you were riding on the road in the same temps. Your boots will brush through snow banks on the side of the trail, and post holing through the snow is inevitable. Flat pedals with traction nubs (free ride style, not the plastic ones that came on your kid’s bike) with good winter boots work well. Bike shoes with neoprene covers are okay but most fill full of snow when you hike. Yes, walking in the snow is a normal part of fat biking in the snow so plan for it. If you ride a fat bike regularly in the snow and want to use clipless pedals, investing in fat bike specific bike boots (I wear Bontrager OMW Winter Shoe) is a must. I also carry an extra packet of Hot Hands to put in my bike shoes if my feet get too cold. They warm your toes best under your socks/against your skin right behind the ball of your foot. Consider an extra pair of non-cotton socks for long rides or rides where you know you will get wet.

The head is where we lose the most heat, so find a fleece cap that fits under your helmet. If you are hot, this layer is the quickest to remove and cools you rapidly. I carry a headband if I think I’ll take my cap off so my ears stay warm. I also carry a neck gaiter for extra warmth if the wind or snow picks up.

Eyewear selection can greatly affect how much fun you have too. Ski goggles have lenses that enhance snow definition but can fog. If you fat bike with goggles make sure they vent well with your helmet; if they are made by the same manufacturer they typically will. Yellow lenses work well in the snow unless you will be biking in full sun conditions. For full sun, regular riding sun glasses work fine.

Preparing for a mechanical on a fat bike requires a few special items

To fix a flat on the fat bike’s extra large tires you will need a fat bike specific tube. Some bike shops will sell you a DH (downhill) tube and say it will work. It won’t. Your CO2 cartridge may fill your tire to only 2-3 psi, so carry several, or better yet, carry a hand pump. To have the most fun on your fat bike, adjust your tire pressure to maximize float on the particular snow density; it is nice to have a pump so you can play around with the psi that is right for you and not worry about running out of CO2 cartridges. Tire patch glue often freezes, so carry an extra tube. Tire levers also get brittle and break in the cold; I carry three just in case. Thankfully, flats are pretty rare in the snow.

You will flop your bike into deep snow often. These falls are silly and usually painless, but your derailleur hanger is particularly susceptible to bending. Carry an extra derailleur hanger and the tools to replace it.

 

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Heading down the ski slope next to the lift. Photo courtesy of Mt. Bachelor Ski Resort.

Prevention of mechanicals is the best medicine for fat bikes, and that means put your bike away DRY AND LUBED. Components don’t like being wet. A bike put away wet is a rusty bike when you take it out next time (particularly if you ride in an area that salts the roadway).

It gets dark fast in winter; carry lights. I always have a headlamp in my pack in case the ride is longer than I expect. Snow conditions can change quickly, and your out-and-back ride may take twice as long on the return. A flashing front and rear light is great if you will be on trails used by snowmobilers, mushers, skiers, or may find yourself on roads shared with motor vehicles.

Plan your route wisely in winter conditions. If you have a mechanical or other problem, hiking out in the snow will take a whole lot longer than if you are on dirt or pavement. Bring extra clothes, food and lights just in case. Cell phone power is easily drained in cold temps so don’t expect your phone to work. If riding alone, make sure people know where you will be, when you are expected back, and what to do if you don’t return in reasonable time. Choose a ride that is busy, parallels roads, communities, or goes by several trailheads so you have options. If you are exploring remote areas, bring a well-equipped posse of friends.

Fuel your ride

When you are cold you don’t feel thirsty, but you need to drink like on any other ride. A well-hydrated body is better able to thermoregulate. The hose of your hydration pack or a water bottle in a cage may freeze in winter riding. I carry an insulated bottle with hot beverage. Hot tea with electrolytes is nice: green tea with citrus sports drink mix or ginger tea with apple electrolytes are my favorite. I also bring hot soup for long or cold rides. If it is warm out and a hot drink is not what I’m craving, I just add a little snow. In a pinch I have poured my hot drink on frozen components to get me home.

You burn a ton of calories just staying warm, so bring more food than you think you will want. Holiday cookies and leftover ham sandwiches (the meat will stay “refrigerated”) are great, but moist snacks (gels, blocks, bars, fruit, nut butters, etc.) freeze into rocks you won’t want to eat.

Have a hot recovery beverage waiting for you at the end of the ride. I’m a big fan of a Fluids Cinnamon Vanilla Recovery Mix made with hot almond milk to sip while I clean, dry and lube my bike at the trailhead before transporting it home. Hot cocoa is pretty great, too.

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Basic Warm Day/ Short Fat Bike Ride Pack Contents: 1. Extra Socks 2. Extra Gloves 3. Headband 4. Headlamp 5. Neck Gaiter 6. Mechanical Pump 7. Zip-Lock for Phone and Map 8. Back Pack 9. Hot Hands 10. Tire Levers (3) 11. Duct Tape 12. Hydroflasks for Hot Liquids 13. Squirt Cold Temp Chain Lube 14. Derailleur Hanger 15. Multi Tool 16. Fat Bike Tube

My Fat Bike Packing List:

  • Small Backpack
  • Flat kit: fat tire tube, 3 tire levers, mechanical hand pump with psi gauge
  • Multi-tool, duct tape, derailleur hanger
  • 2 Thermos (minimum), 300 calories/hr (minimum) snacks
  • Hot Hands (3)
  • Headlamp and bike lights
  • Down coat if I’m going to take a lunch break in the snow
  • Gore-Tex/ waterproof jacket and pants
  • Extra base layer (top, long johns, sports bra)
  • Extra socks
  • Extra thin gloves or glove liners
  • Headband
  • Neck gaiter or balaclava
  • Zip-lock with my phone and map

With a little insight and preparation, you will have a fantastic adventure on a fat bike. I’m pretty sure you will be talking to your local bike shop about adding a fat bike to your bike stable in no time.

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Hammering to the win at the 2016 US National Fat Bike Championship for the Pro Women.

This post was originally published on the Wenzel Coaching website.

New Year’s Resolution: To LOVE My Body More

image-1As the new year approaches, I like to sit with the athletes I coach to discuss the highlights of the previous year and what changes we should make for the coming year. I coach men and women ranging in age from juniors to senior games participants specializing in anything from ultra-running to alpine ski racing.  They come from many walks, yet what do they all have in common? In every one of the “new year” conversations, each and every athlete mentioned dissatisfaction with their weight, their body composition and appearance.  Funny thing is that they all fall within the normal, healthy athlete body composition spectrum and yet they all feel they need to lose a few pounds!

It would be deceitful if I did not say I too find my inner monologue periodically chastising myself:

  • “If you were two pounds lighter your watt to mass ratio would be higher.”
  • “Your jeans are tight on your muscle bound thighs, and that looks bad.”
  • “You would be faster if you skipped that slice of birthday cake yesterday.”
  • “That competitor is thinner than you – she must be more dedicated than you are.”

When you hear someone else say this you think they are crazy, being unrealistic and self-deprecating.  They have body dysphoria.  But when you say these things to yourself you believe them to be true.  How did we get ourselves into such a pickle?  These untrue labels we give ourselves are catastrophic on our psyche and are defeating.  This has got to stop, and each of us hold the power to end this tyranny of lies for ourselves.  Take it as another task on your training schedule.

My New Year’s resolution is to start a revolution among athletes to celebrate their athletic physiques.  Here is how to start; list ten things you love about your body.  Be honest.  Do not give back-handed compliments.  Put this list somewhere that you will see it daily.  Read it out loud.  This is your mantra.  Add to the ten.  You are amazing, strong, beautiful, and can do things that your friends envy – celebrate it.

Here is my list of ten. 

  1. My quadriceps power me up technical climbs that most cyclists walk.
  2. My feet are pretty, especially with bold polish on them.
  3. The scar on my ankle (my wishbone – thanks sis!) is a testament to my body’s amazing ability to heal.
  4. My spine is capable of serpentine motion that lets me swim butterfly, and a lot of good swimmers can’t do that.
  5. Thick, dark, perfectly arched eyebrows are mine, all mine.
  6. I have a super strong core that lets me demo super advanced Pilates exercises safely.
  7. My lady parts tolerate all fashion of saddles without demise.
  8. My arms react to a front tire going astray before my brain even knows there is a problem.
  9. Yeah, I look good naked.
  10. I have flexible hamstrings that let me balance one-legged on icy slopes while I pull skins off my skis and make it look effortless.

 Send me your list.  I’ll anonymously post them.  We are not alone.  What could you possibly have to lose by loving yourself more?

Breck Epic Stage 6 – Get er’ done!

AwardToast.  Cooked.  Cracked.  Gassed.  Shattered.  Today I got to experience this firsthand: panting, legs burning, dull brain, feeling like I’m giving everything but the output is a trickle, a mile is a forever, a water bar feels like a three foot step-up, and I am spent! 

Stage six had us going up and over Gold Dust on wiggly single-track, descending to the valley in a moss covered ditch that felt like riding a bobsled run, climbing a fire road back up Gold Dust, then a single track descent home.  I was lackluster on the first climb but the fun terrain made up for my missing oomph.  I felt like a rabbit dropping into the valley, but then was passed by one of my competitors making me wonder how fleet of wheel I really was.  On the final climb, I was slipping back.  The headwind was not helping but Dean and JP caught me in pace line formation and urged me to grab on.  With tunnel vision to the wheel ahead of me (and JP’s prosthetic leg – so cool! He’s an Afghanistan Vet) I dug as deep as I could, but try as I may I just couldn’t hold on.  The will to go harder was there but the tank was dry.  I had slipped back to fourth position on the day but my effort would maintain my overall standing.  Head down, put calories in, keep turning the pedals, get er’ done… that’s just what I did.

Finally, atop Gold Dust the second time, I was greeted with PBR and  a raucous seven mile descent to reboot my energy.  Ripping down root covered chutes and plowing along running creeks it felt like I hadn’t pedaled over 250 miles over countless mountain passes in the past six days.  Elated, I hit the finish line and joined the riders sharing their glee at completing the Breck Epic. What a ride!  What an adventure.  Holy cow that was a huge undertaking.  I loved it.  I’m going to take a day off biking.  Okay, maybe two.  When do I get to do this again?

Breck Epic Stage 5: “Damn it Jim, I’m a biker not a hiker!”

Her I am at my TT wave start completely oblivious to how hard today is going to be.
Her I am at my TT wave start completely oblivious to how hard today is going to be.

It turns out that competitive hike a bike is a misery loves company affair.  Today’s stage began as a TT start based on our overall standings in the race to keep us spread out on the single track start.  Quickly the trail turned upwards and we climbed to the top of Wheeler Peak in under six miles.  Climbed!  I’m sure the track was laid by mountain goats and the last half mile was mandatory hike-a-bike turf.  But rewarded I was at the top; views, views, views, bacon frying and gummy bears were the reward.  But it was a ruse!  We were not going down, we were to traverse, descend a bit, climb, climb, climb, traverse, carry our bikes over talus, climb to another summit above 13,000 ft, and traverse more goat paths (Mike the race director called them primitive trails…). It was a hard task to ride up to 12,000 ft on the Queens stage, but pedaling very technical terrain above that for over an hour was a feat of mental stamina with a brain starved for oxygen.  I have never been so happy for a descent.  Loose and exposed at the top did not matter, as the altitude decreased my bliss increased.  The descent was truly a trail of legends.  What a big day!

As I mentioned yesterday, stage racing is the full monte of cycling experience: endurance, technical skills, tactics, perseverance, and luck.  I had the third strike of oops today, the dreaded crash.  Not really much of a crash.  I was descending after the first summit, still unaware that I had another hour of hard riding at altitude in my future, on a section that was a pinball gallery of boulders on a steep hillside.  My bike got bounced loose on my line and rather than go off the steep side of the “trail” I opted to lay it down on the uphill side.  I scraped my arm on a rock and thought nothing of it.  Much later a rider passed me and asked if I was alright.  I was confused and said yes, and then another rider asked me the same thing as I overtook him.  Again at the aid station I was asked if I needed medical.  I decided that the scrape on my arm must be pretty ugly, but obviously not an emergency as I had no pain and arm and hand worked just fine so off to the finish line (in a downpour) I went.  At the finish I was brave enough to look at my arm: a pretty meaty slash that was nicely cleaned by all the rain was my souvenir of the day. 

The look of disbelief that I got todays stage done.
The look of disbelief that I got todays stage done.

My Dad came to watch my finish and I was so glad for some assistance, but sorry to have him see his daughter sliced up.  I gave him the task of washing my mud caked bike as I found medical.  They took one look at my arm and sent me to the ER.  Sorry Dad!  So off to the hospital we went.  I was super lucky; the gash was so deep they could see all my tendons but none of them were nicked.  A nice row of internal and external stitches later my arm is as good as new! 

Tomorrow is the final stage of the race.  It is rumored that most divisions ride as a parade (and take whisky shots at the summits) but I suspect the fierce ladies in the open field will want one more day of competition.  Whichever way the race leader chooses will no doubt be the icing on the cake for me and this amazing adventure into the Breck Epic.