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Racing has drawn to a close for yet another season and before we know it the nights will be closing in, race bikes will be put out to pasture and it will be time to dig out those dreaded winter bikes ready for some long winter miles.



This WHITE KNIGHT cold weather checklist will help make your winter training rides run more smoothly and, in turn will be more effective and pleasurable.

If you have a cold, stop at home. Training with a cold virus is hazardous to your health and if planning to group ride it shows a lack of thought and respect for your fellow cyclists. KEEP IT TO YOURSELF!

Ensure your bike is clean and mechanically sound before embarking on a training ride. A dirty bike not only portrays a sloppy image but also can mask any damage or wear such as a cracked frame or dangerously worn brake blocks and split tires.

Your bike should don a full set of mudguards with front and rear flaps to keep both yourself and the rider behind you clean and dry. The latter is essential if riding in a group. Not doing so shows a complete disregard for your fellow cyclist.

Carry the necessary spares with you. At least one tube, an efficient pump and a spare tyre or patch (split treads and side walls are a common occurrence due to poor road conditions associated with this time of year), a multi-tool and tie wraps or tape which come in handy for emergency repairs. Co2 cartridge pumps are a great way to get you up and running quickly.

A power meter is a useful tool to use. They can maximise your time spent on the bike and take the guess work out of training. If used effectively it will tell you if you’re training hard enough and likewise, if you’re over doing it.



As well as eating a solid breakfast, try having a strong coffee half an hour before training. The caffeine will stimulate motivation, fat metabolism and bowel movement… which is always a good thing to do before training!

Always carry enough food and drink to sustain you for the entire ride e.g. bananas, cereal bars and energy drinks. It is important to eat after the first hour of training and at regular intervals after this. Equally important is to drink plenty of liquids as you sweat just as much when it’s cold. In case of emergency (or café stop) make sure you have some money, a dry under-vest to change into at the café to help maintain your body temperature when you set off again. A mobile phone is also a handy accessory.

Wrap up warm and carry a rain cape just in case of rain, mechanical failure or accidents.

Try to keep away from anyone carrying a virus or infection for at least half an hour post training as this is when your immune system is at its most vulnerable and can be for as long as 24 hours if the training was particularly intense.

Clean your bike ready for the next ride ASAP when returning home as salt on the road eats away at your bike causing rapid deterioration of equipment. After cleaning give your bike a visual check looking for cuts in tyres, cracks in the frame etc. Spray with oil and perform any maintenance well before the next ride to prevent rushing, stress and potential mishaps!

Shower soon after training to help prevent saddle sores and for obvious hygienic reasons.

Try to eat some good quality food within an hour post training. This is known as the golden hour and eating properly at this time will aid recovery. Not doing so will compromise your immune system and leave you susceptible to infections such as the common cold.

A good after ride snack might be a glass of milk, which contains both fast and slow release proteins, a hi GI food such as a banana or jam sandwich, and a couple of squares of dark chocolate, which is packed with antioxidants to help eat up the free radicals produced during training.