2012 Winter weather forecast

The Farmers Almanac has finally released their predictions for the U.S. 2012 Winter weather conditions. As always, this is just predictions fluctuations will occur.

As usual, it looks like the South-West U.S. has some of the best winter training weather.

The Northeast is predicted to have average temps, but be very stormy.

For here in the Southeast the forecast calls for a mild winter, Cold and dry initially, then scattered showers. This doesn’t mean that it will not be cold this winter, just that it should not be as severe as what it was last year. This will allow for an uptick in the pace of the early season packs as many cyclists will be able to train outside together, increasing their speed in the early season races.

Florida looks to have the best winter weather in the Southeast – dryer than normal and mild winter temperatures.

“If the weather is a common reason for missing workouts then achieving high goals is unlikely.” ~Joe Friel

Farmer’s Almanac 2012 Winter Weather forecast.

Here is a more detailed Southeastern forecast

Scattered showers in the Spring will still have cyclists inside on the trainer. Let’s face it being below 40 degrees and wet makes riding the trainer seem like a good idea! Here are 2x a week for 12 weeks worth of Wind-trainer workouts that will get you through those rainy days indoors. These workouts can be done on the Windtrainer or outside!

Bike WindTrainer

These workouts will make you

1) Leaner!
2) faster!
3) stronger!

What to expect:
-Heart rate based intervals of varying length and time each week.

-Steady state intervals for climbing and Time Trialing

-Individual Leg Training (ILT) for forming perfect pedaling circles

-Spin-Ups to increase leg speed

Support independent publishing: Buy this e-book on Lulu.

Or for the rest of this Month, get the Wind-Trainer workouts a 9.95 value PLUS
Get all this:

$28.95 5 things for Fat Loss and weight management: – FREE!
$28.95 Stretching and flexibility for increased aero-dynamics – FREE!
$28.95 Four things for Stronger Cycling, training phases – FREE!
$9.95 24 Windtraining Workouts – Included!

ALL for just 14.95!

Get the down-loadable workoutsSupport independent publishing: Buy this e-book on Lulu.

Winter Bike League Maysville 2011

You know that Winter is about to cast her steely grip across the US when anybody whose is a cyclist rushes to Athens, GA to join into the Winter Bike League. They go in hopes of Fame and fortune that but a few have been able to attain, the stories of which have never been told – unless several adult beverages have been consumed.

Mineral Man and StrongerCyclist

I got a call from the Mighty Mineral Man himself, telling me that he was returning to grand form & was making preparations to rip the legs off any non battled hardened cyclists that dare forget his story. It had been a mere seven years since Mineral Man and your’s truly left their own mark in the Archives of the WBL.

As I do every year, I re-read last years WBL report . This year I was determined that my lack of mileage (from recovering from a recent Mt bike crash) wasn’t going to be the source of my suffering.
Greenville WBLer Derek.

Luckily, I talked my friend Derek into coming from Greenville to the original WBL & luckily he gave me 2 NUUN tablets at the start. I also filled up 2 flasks full of Hammer Gel, a clif bar, and a secret weapon, a pack of pop-tarts – yeah, I’m going old skool! I wasn’t going to let a lack of nutrition keep me from holding onto the front group.

WBL start Dec3, 2011

As the ride gently rolled out of town, everyone was all chatter and festive, seeing old friends, meeting new friends. Little did I realize the depth of the days field, but why would that surprise me? this is the WBL! I saw some great riders, a @Team Type1 rider, 2 Team Mountain Kakis riders, a Real Cyclist.com, Jered Gruber, Clay Parks, Hammerin’ HillBilly, FarmerG, the PACK SHOUTER, old motorcycle racers, and a score of cyclists that race! It was a stacked, packed, jacked field of 2 wheeled craziness about to embark on a slugfest. As we rolled outta town, you could tell everyone was giddy with anticipation!

Then, came the rolling hills. At the mid-field riders were being made into diamonds via the intense pressure of the leaders. All you can hear is the weazing wind of those putting in monumental efforts to keep themselves with the herd. As I looked up I realized that we were only half way up this roller and you have to pay attention as riders start to fall off the pace.

Pack is spread out on 2nd lap

I see a couple riders swerve around and then suddenly see why, 1 gal was lost in her personal hurt locker, I checked traffic, played frogger and eased over and became a pusher. I geared down, and asked if she wanted a push, when she looked over her shoulder I realized it was her weazing I heard. She was nearly hyper-ventilating. I got the two of us up to the same speed, but we still had a ways to get over this hill, and now I’m nearly weazing also. PUSH! Finally, I got her onto the flats, let her catch her breathe, and the ride continued along.

Once at the store stop, I filled the bottles, popped in the extra Nuun tablet, ate on a smore pop-tart and checked in with the Mineral Man & Gainesville fella’s. So far, so good! But as the group was knocking out the 2nd half of the ride, the rollers were back. Funny how you can’t remember much about a route, but once you are hurting you can realize this is where the hurt was put to you last time. We were on a skyward ascent, under I-85 when I had deja-vue. I dug down and my quads were talking to me, but I was able to throttle enough to keep my placing in the pack.

By now, I’m going through my second flask of gel. The quads and hamstrings are mumbling, but no mutiny yet. Onward, we march. I take every chance to throttle my pace. After each surge ahead of me, I catch up slowly – no big efforts. And no one is in any hurry to get around me either. Everyone is suffering.

Finally we round a corner and I realize we are just outside Athens, and have 2 climbs left. But the first climb I loathe. It is somewhat short, but man is it steep. Suddenly the pack starts to move all over the road nearly everyone is out of the saddle, rocking their bikes. Again, I make it with the group, and my mood improves, Athens is on a hill, and now that is the only hill left. Post ride Food and Beer awaits!

Interesting to hear the stories when your done and finally relaxing. Man, was I suffering when we were going past that white picket fence. “yeah, I remember that fence, that section SUCKED!”

You are suffering? Remember everyone is hurting, you just have to hurt just a little more to stay with them!
Most races come down to 3-5 minutes of who can suffer the most and that often determines the winner.

Windtraining Workouts for Cycling

Each season I would come out to the group rides in great form – and now that I am no longer racing, I am releasing my winter windtraining workouts that I did for so many years to prep my body for group rides and for racing Pro1,2.

These workouts will make you
1) Leaner!
2) faster!
3) stronger!
Bike WindTrainer

Support independent publishing: Buy this e-book on Lulu.

The Winter Wind Training classes is a series of on the bike workouts that will best prepare you for the Spring rides and upcoming race season. The workouts have been laid out so that you will come into the season in your best possible shape with out being burned out or fatigued. The workouts Build from one week to the next.

– These workouts can be done on the Windtrainer or outside!

What to expect:
-Heart rate based intervals of varying length and time each week.

-Steady state intervals for climbing and Time Trialing

-Individual Leg Training (ILT) for forming perfect pedaling circles

-Spin-Ups to increase leg speed

Get the down-loadable workoutsSupport independent publishing: Buy this e-book on Lulu.

Athens to Homer WBL 2010

This year the first rendition of the infamous Winter Bike League (WBL) happened on December 4th. I was anxious to do this edition of the WBL in particular because the ride was going to Homer, Georgia. The year that I did every WBL ride, we never made it to Homer…. it was the first ride of the season that we took the ‘scenic route’ aka. got LOST. and it was about 135 miles of a expected 120 mile ride before we made it back. It was just one of those days.

I was fortunate to have a place to crash in Athens the night before. I pulled up a ride report from last year’s New Year’s day ride to refresh my memory of what would make this feat possible with less training this year. Sometimes Life and career tend to get in the way of being able to hop onto the bike and get the necessary miles in the saddle.

I awoke excited and nervous about the upcoming event. Just starting an event like the WBL can be an experience. We park, hop out and friends are milling about, chatting and saying Hi to each other, some folks that I haven’t seen lately.
I slowly make it past people attempting to sign-in – 2 points for this year’s WBL already. On the table I spy a much coveted Book – Winter Bike League 2010

The (mostly) true account of what went wrong by the (mostly) dependable man in the field, The Humbler Chronicler.

I had heard that the Mineral Man had written a section for the book & I was especially anxious to read that section from our fabled days of being Mineral Men.

I began to realize that this was a big gathering. It seemed about 150 people were in attendance for the first outing of this year’s WBL. No sprints today and ‘only’ 75 miles, so that usually brings out more people than usual for the kick-off to ‘the other season’.


Photo by Eddie Murray

As we headed out of town, a whole flock of vultures stirred up and were squawking while seemingly circling the road to see who was going to be the first to be left behind like a weaker Wilda beast that can no longer keep up with the herd. Luckily for me, it wasn’t long before I was able to catch a wheel that was heading up ahead of where we were, and being the foxxy, devious, wheel-sucking sprinter that I have been, I felt less than guilty about motoring right up along with them to the front section – but not so close that I would have to pull.

I have put myself on the front of the WBL ride several times. Trust me, at first the pace is not too bad – steady 18-22 mph. But this is the WINTER bike league, and the weather around Athens in the winter is typically not far above freezing and mostly Windy. Add to that the rolling hills that made the Pro riders in the Tour De Georgia more than just mumble curse words to anyone that would listen. It all makes for a tough day in the saddle – all the while you are leading a pack of hungry, battle hardened men that do their utmost to belittle you if they notice a chink in your armor. All you have to do is slide to much to one side and there will always be someone eager to take a turn at the front and this year, I am more than happy to just sit-in and enjoy the comedy of friends old and new in the group.

The legs seem to remember this kind of beating that they have taken so many times before. A group this size can be extra aggressive on the muscles when the ‘piano’ effect occur, slow down for an intersection or hill, only to jam back on the pedals for a 30 second all out effort, then slow back to the standard 20 mph that the front group is doing.


Photo by Eddie Murray

Soon, I was starting to start my nutrition – taking bites from a clifbar and chasing it down with water. Every 30 minutes or so, I kept eating a little bit to keep my body energy to keep me with the group. Every time a hill hurt a little more than I thought it should, I would take a little bit from the gel flask.

At the store stop, I re-filled with water and was happy to be doing well so far on the ride. I tried to eat extra food while being stopped, but still only managed half a clifbar and part of a candy bar I nabbed from Eddie.

Luckily, yet unluckily it seemed that everyone on this ride today has read my post about last year’s ride and is gathering at the very front of the group. We have jammed up both the entrance and the exit of the store stop. We turned onto the road and the typical 2 abreast group was now about 6 abreast, everyone seemingly vying for a position ‘near’ the front, but not ON the front.

As the field settles in, and sorts themselves out, I get good placing in the group, I’m more than half way to the front and the paino effect isn’t too bad. I was on the gutter side of the road, so moving up anymore would be tough anyway.

We come up to a stop sign and suddenly many people that had been at the back came surging to the front, taking up nearly 3 lanes. As the pack shot away from the intersection, I was once again behind mid-pack.
As we took the hilly route back to Athens the rollers and the lack of LSD started to take their on me and I was coming unglued at the filament level. The muscles didn’t get enough nutrients in the last 2 hours and were now on empty. Micro-cramping ensued. I called this micro-cramping because I felt the cramps, but they were not near the leg stopping cramps that I have gotten before, these were more effective of slowing me down than stopping me. I guess those electrolytes that I took before the ride were effective for 3.5 hours….of a 4 hour ride. As we were going up a larger roller, I had to pull to the left onto the yellow line and allow others to pass and stay out of the way & not cause an accident. I always try not to impeded others flow and momentum.

Once I made it over the top, I could raise my speed back up and slowly reel in the group. I wasn’t the only 1 at the back end of the field. Some guys were suffering and then as usual the guys who could be pulling the field were hanging out chatting. You see the really strong riders tend to stay at the very front or the very back of a field. It’s the safest areas & they stay Out of Danger. I find my friend Artur along the back and trade bottles for a Gatorade filled bottle. My body was craving sugar, and although it wasn’t enough to snap me back immediately it would be enough to give me some energy to hopefully keep me with the group.

Well, it did until the next big roller. Then suddenly I was struggling off the back again. Then as I hear a rider passing, I get the rush from behind, just steer straight and keep pedaling. And just like that I am over-running other cyclists that are hanging on. I keep pace and keep downing fluids. I’m feeling better, but the miles and hills are taking their toll on me & my glue on the group is less and less tacky. Then another push & I’ve been forcefully re-glued. Someone likes me & wants me to finish this together. I say Thanks as I check to see who it is – U.S. National Pursuit champ Daniel Holt is grinning at me, “I give good pushes, huh.”

As we get back to the red lights of Athens a chick looks over her shoulder and says “thanks for the pushes”. For the first time I have to say “it wasn’t me” It seems I wasn’t the only 1 getting pushes today & thus another reason that there is so much comradere in the WBL field. The cyclists that go through the frozen tundra together have something in common that no one expects or demands, being a WBL zealot.

Somethings that I learned on this outing:
I should have used some electrolytes in my bottle & refilled that bottle at the store stop with an extra tablet. I usually use NUUN, however I am currently trying out CamelBack’s version – the ingredients appear the same, but they give you 2 extra in the pack & a stronger flavor. Either 1 would probably kept my cramps at bay while I kept eating on the clifbar, however, it would not have been enough.

The second lesson was that I should have taken the extra few minutes to fill my 2nd flask and bring it along with me. That extra gel would have given a lot more energy to get me through the ride. I usually try to err with having too much food/water with me, but this is 1 of those times where I under estimated – by quite a bit and suffered because of it.

I’ve made it through big rides that I haven’t done enough miles for, and the 1 main factor is nutrition! You have to eat for what is upcoming, not for how you feel.

Winter LSD

This is the time of year that is great for Cyclists to get in Base Mileage. These base miles that the Great Eddy Merxck talked about in his day.

Here is a great, well put together video of a local Atlanta ride that I had to quit doing.

Airport Ride – Nov 14, 2010 from Joe Reger, Jr. on Vimeo.

It’s not the craziness of stop signs, the big pack, or the fear of crashing – that is all part of it and it is all going to happen if you race or ride in big groups….

The reason I quit doing this ride was it has become an out of control hammer-fest through the winter. It no longer fit into MY training plan. Guys are out of the saddle attacking the pace-line, and this was shot mid-November – coming off our racing season.

Although some folks like to ride hard all winter, I personally do not. I prefer to use the winter months to do Winter paced base mileage, or what I like to call LSD (Long Slow Distance).

-Some people just like doing the ride – that’s Great! They are out of the house, on their bikes and getting exercise, and that is all good!
-Some people are too nervous not to go hard all winter long, they think they will loose something.
-I was too stressed and maxxed out from a season of Pro1,2 racing that my mind and body needed the break from riding at that intensity all summer.

A great thing about LSD during the winter is that this is the time of year that you need to be working out at the gym also building a Stronger Cyclist. Gym workouts and fast paced group rides do not mix. They are part of a yearly plan, but not at the same time. A great yearly plan should have a mix of phases that will change so that the cyclist doesn’t get burned out.

But I wasn’t the only one… we had a ‘just-right’ sized group of Cat1,2,3 level riders/friends (Men & Women) that had a cohesive group that were all on the similar training plans. It was Awesome to ride along relaxed, and chatting with different people, pull for as long or as little as you felt like, and not be cut-throat about trying to keep someone from getting that wheel in front of you. This is the relaxed pace that can mentally refresh your mind and get you looking forward to the upcoming intensity needed for a full racing season.

Hard group rides will always be around, I like to take this time of year to relax. There are plenty of Hard efforts in the upcoming year of training and racing. Do you want to be riding in peak form through the winter, or next season?

How to dress for Winter Cycling

It is once again that time of year when the clocks have “Fall Back” and the weather has turned from cool to cold seemingly overnight, or you don’t know what to expect from 1 week to the next.

During this time of year, it is important to remember that if you are riding in the afternoons, you must expect that towards the end of your ride, as the sunsets, it is going to get much cooler than when you started.

This early sunset also means that it maybe necessary to have a tail-light. It is challenging for motorists to see into the setting sun – a tail-light will help you be seen. This past weekend we were out a bit longer than anticipated, unfortunately the short route had a quarter mile of a busy road – although have a RoadID is a good idea, a tail-light is more of a preventative measure.

Dressing in layers may mean that you carry extra clothing that you can put on or zip up towards the end of the ride.

Of course, The core or trunk of you body is the main area that you need to keep warm. Dressing in layers is 1 of the best ways to do this. A big thing that I like about layering is that you can adjust how much or how little air you gets to your body. My way of doing this is to have a moisture-wicking base layer. Then I usually add a jersey. Now depending on the temperatures, I will either put on the wind-breaker or vest. The great thing about wind-breakers and vests is that either one can be worn on the outside. I have found that sometimes the warmth from the wind-breaker or winter jacket is too warm, but the air flow is too cold – put the vest on the inside and you can keep cooler, yet still keep the cold air from direct contact to the body.

Another thing that I like to do is where a hat or skull cap under my helmet. Most of the bodies heat loss is through the head – so keeping your head covered slows this loss of heat.

If it is below freezing then I like covering my face and nose. This keeps the cold breeze off and allows me to warm-up the air just a little bit more before breathing it in.

The other 2 main body parts are the furthest points from the trunk of the body – the fingers and the toes. Try to Never start a ride when your fingers or toes are already cold. If those get cold, then it is tough to ever get them warmed back up.

A great tip that I learned is that once you get inside to a heated area, loose the outer layers of clothing. The warm air will get to your body easier and warm you up quicker. Also, just before you go back outside you want to trap that warmer air and keep out the cooler air by adding the layers back on. By taking off your jacket while inside, it allows your jacket to better do it’s job of keeping you warm once you go outside.

The Wind Vest

Riding through the winter is made much more easier if you have the proper clothing! Layers is the key to being comfortable for those cold winter days. With layers it is possible to leave things on or take layers off. We all know we need to layer, but how and with what can be tricky sometimes.

A trick of mine is to wear a vest either outside a winter jacket or inside the winter jacket. Sounds odd until you try it. Some rides you get too warm on cold days, so you unzip the jacket, then the cold air is too cold on your chest, but the rest of you is sweating. The solution is the vest! It allows the air to enter the jacket with out directly hitting the chest. Now you have 3 different layers, each with it’s own zipper to moderate temperature AND air flow!

So try experimenting with the layers that you wear AND how you wear them!