Is Global Warming Really That Bad?

That is the question I am sitting here answering myself after my weekend ride plans were spoiled by Mother Nature and her 3-5 inches of accumulation.

The forecast had called for 48 degrees on Sunday, but that figure has changed dramatically in the last 24 hours. Seeing my friends get out in this stuff is hardly motivation to do so myself, as all I can think about is even more layers of clothing and the cold slop followed, by an hour of bike cleanup. Kelly is really understanding, but that might push the boundaries a bit.

So here I sit, wishing it was spring, or that I was magically transported to southern California for the afternoon. Either way, it looks like some trainer time awaits, at least until nature figures itself out.

The Off Season: Core Work and Back Pain

For the past few seasons I've read about the benefits of building a strong core, but always returned to the idea that if I just rode more I would naturally get stronger. This year, out of necessity, things have changed.

After experiencing some nagging lower back pain throughout much of September, I scheduled a consult with my Physical Therapist. He diagnosed a combination of weak stabilizer muscles in my hips and back, and mild inflammation between two discs in my lumbar spine, all of which can most likely be attributed to poor posture and long hours seated at the office.

We talked a bit about my current workouts, a full-body circuit I found in Men's Health and a cycling specific core routine that Bryan Redemske recommended, both if which he approved of. He added in some lumbar stretches, recommendations on posture, and most importantly the need to add instability to strengthen stabilizers throughout my body. Here are a few of the basics:

Lower-Back Stretch

• Rest forearms against a wall and pull your belt buckle forward towards it. Hold for 1-2 minutes.
• In the push-up position, push your upper body away from the floor, letting your lower back sag as far as you can as you exhale. Hold for 5 seconds and lower your body to the floor. Thats one. Do 15 reps.

Stability Exercises

• Plank with forearms on stability ball and feet raised so body is parallel with the floor. Hold for 60 seconds.
• Push-up on a stability ball with feet raised so body is parallel with the floor. Do 10 and then try 5 with your left foot raised off of the box, and then 5 with your right foot raised.
• Lay with your shoulders on the ground, feet on a stability ball, and body straight. Lift one leg and hold for 5 seconds and then alternate. Do 10 reps with each leg.

Four months later I have seen a huge lift in my overall fitness, and a dramatic decrease in day to day back pain. My recommendation: buy a properly sized stability ball NOW (I am 5' 11" and a 65cm is perfect for me), and get started with this core program from Bicycling Magazine. Build on it when you're ready.

I know the season is just beginning, but after one ride so far I can tell that my core is no longer going to be a liability, but an asset. The challenge I am giving myself is to maintain my core strengthening efforts during the season while adding in a more proactive stretching routine. Last year I know I fell flat on both and my endurance and strength reflected that. This year will be different.

Gearing Up For Cold Weather Riding

Living in Nebraska, it's not often that you see 50 degrees in January. Even when you do, it can actually mean a wind chill of 40, as gusts cut across partially snow-covered fields. Alas, the number 50 presented itself and I was lucky enough to have a generous wife with two sleeping boys.

Successfully gearing up for a cooler ride has always been tough for me. With little time before I had to meet up with a friend, I skimmed Mark Savery's Winter Clothing Guide and used his 40-50 degree guidelines as my base. I didn't have every article he listed, so I made the best with what I could find. From the top:

• Cycling cap
• Thermal ear band
• Short sleeve base layer
• Long sleeve base layer
• Thermal long sleeve Capo Modena jersey
• Wind proof Capo Modena vest
• Wind proof gloves
• Spring weight tights (not shown)
• Summer bibs
• Winter wool cycling socks
• Wind proof shoe covers

The vest was a good addition with the cool wind, as were the gloves and shoe covers. Some will say I went too warm, but I didn't once feel over heated, even with some tough sections and definite lack of miles as of late. More on training to come.

Karl and I headed out straight into a steady NW wind and I immediately felt the effects of two months out of the saddle and more than a few sleepless nights with the new baby. Even though my left knee ached a bit, I could tell that core work in the gym was paying off. I felt stronger on the climbs and fast sections, but still have some work to do on overall endurance. That will come though.

We finished our loop at 26 miles, but I should have sucked it up for a few more. Again, it's not often you see 50 degrees in January in Nebraska.

Next up is more core work, another ride or two, weather and schedule permitting. I'm also looking forward to the arrival of my first HR strap, the Viiiiva from 4iiii, so I can learn how far I really have to go.