Spring break - keeping up with the crew

Finally spring has arrived, well closer to summer but who's complaining. Today we enjoyed relaxing stop at the Grind cafe after our ride without any cold shivers. We've had a few in the bunch succumb to the odd flu this time of year which got me thinking it's time to get the messages out there about the benefits of this time of year but also what we need to be aware of to maximise training beneifts.

It's around this time of year that most athletes both committed and recreational begin ramping up their training. It's only natural to take advantage of the extra daylight and warm weather.

Spring can be a trickier time of year because temperatures can fluctauate 10 degrees easily from day to day so you need to be more aware of body temperautre and of course hydration and nutrition levels, aspects that are easily taken for granted. You can be in full winter gear one day and jersey and shorts the next and the temperature can change dramatically through a ride.

Consideration number 1: Layer your clothing.
Take plenty of easy to pull off layers. The recent long ride on the weekend caught a few out, including Kempy who enjoyed a 29degree ride wearing a winter fleece, thermal under shirt, arm warmers and a vest while we were on road in shorts and jersey.

Consideration number 2: Bring sunscreen!
There can be big changes in temp and although it's not really hot immediately, things heat up and the sun will still burn, particularly if you've been pulling off layers all day. Of course rides tend to get longer as well so sun exposure increases. There are no excuses for coming home with sunburn so lather up ebfore heading out the door and better still take a small tube of sunscreen along for the ride.

Consideration number 3: Fluids
Rest assured you are going to be riding for longer and in warmer conditions so you'll lose fluids faster during the day so you need to be aware of this. Most athletes are not good with their fluids at the best of times so coming out of winter they suffer dehydration a lot when things first start to heat up. The problem is magnified as they have excess clothing on heating them up so they sweat more. Hydration out of training is ultra important as you'll need more water throughout the day generally as well.

Consideration number 4: Food
With more training comes the need for more food but timing is important. I see many athletes ramp up training this time of year and ramp their weight up as well. They train longer but retain their winter eating routine which doens't require as many calories. Do this and you'll not refule your muscles for the next session and of course later in the day you'll feel "starving" and then over eat thinking you need all the extra energy. The over eating won't help your muscles at thaat time but it will help your fat reserves. Tip: eat within 15 minutes of training.

Enjoy the training process which means all of the things off the bike which determine your success and the ability to keep pace with the rest of the crew.

Mark