Category: Lifestyle

If you are like me you like to rack up as many miles as possible over the winter months. Here are my top 10 tips to keep riding through the winter and make your winter miles as enjoyable as possible!

1. Choose a suitable bike for the winter conditions

The first tip is to make sure you’re riding a suitable bike. A great winter bike will enhance ride comfort and safety. A winter road bike is set up for harsh conditions – with wide tyres, mudguards and cheap components that you don’t mind wearing out in the rain.

If you don’t have a dedicated winter bike and it’s wet, use your gravel bike even if riding on the road, for more grip and safety (potholes look too much like puddles). If it’s really wet or snowing use your mountain bike. In the end, as long as you are getting the miles in and staying rubber side down it doesn’t matter which bike is being ridden.

2. Fit your bike with wider tyres

Tyres on road bikes seem to be getting wider and wider and for good reason, especially in wet and wintery conditions. A wider tyre with less tyre pressure will provide more traction and more comfort on your winter ride. Choose a good winter tyre which prioritizes grip and puncture resistance over low rolling resistance.

3. Ensure you’re wearing suitable clothing

British writer Alfred Wainright famously said there’s no such thing as bad weather, just bad clothing and this could not be truer for your winter riding. Waterproof gloves, shoe covers, a good waterproof jacket are all an absolute must. If you dress for the conditions those long cold miles will jump up the scale from suffer-fest to fun!

My favourite technical gear for winter is made by Q36.5. A kit brand with is HQ in the Italian mountains who have put their gear through the harshest of test environments.

4. Choose your route carefully, and adpat to the conditions

Check the weather forecast before you ride and head where things look best. Also, check the sky before you set off! There’s many a time I’ve planned a ride west into the mountains, taken one look at where the clouds are hanging low and set off in the opposite direction.

Avoid dangerous descents too, these tend to be even worse when wet and are simply not worth the risk.

Another tip with your route choice is to stay closer to home – if the weather takes a turn for the worse and you get caught out, you can always speed home to a nice hot shower. There’s a time and a place for heroic rides and it’s not on a bad weather day.

5. Be prepared – Carry the right equipment

The Scout motto also applies to winter cycling – it’s really important to carry spares in case of breakdown. Here is what I would suggest:

• Innertubes, at least 2 (make them lightweight ones and you don’t add too much weight to you or your bike) .
• Good pump that you’ve tested before hand and works.
• Co2 tool and canester, because sometimes it’s too much effort to get the tyre pumped up with cold hands.
• Chain link.
• Multitool with chain break function.
• Mobile phone to call for help if needed! A nice touch is to share your location with someone whilst your ride to ensure help can get on the way if needed.

6. Don’t get hungry – carry more food than normal & hydrate!

Carry more food than usual since your body is using more energy to stay warm – it’s recommended to consume a minimum of 40g of carbs an hour on an endurance ride, that 2 bananas an hour!

Even though it’s cold out you still need to hydrate well to ensure you’re getting the full benefit of the winter miles. Adding Vitamin C in the mix helps keep illness at bay too.

7. Stay safe & be seen – add lights to your bike

I ride with small lights on my bike any time of the day. It’s a small weight addition and huge safety advantage with cars spotting me much sooner. In the winter, even if riding in the day it is absolutely critical to use lights. If it gets dark you’ll need higher power lights, upwards of 500 lumens for your front light.

8. Ride with friends

Riding with friends, a colleague or a cycling club helps the miles go by more easily, especially in the winter in more adverse conditions and when you haven’t got your power numbers to hit. The winter is the time of year to be more social with cycling.

9. Aim for a good cake stop

There’s nothing like the promise of a hot coffee and hearty slice of cake to keep you motivated to pedal. I like to time my winter coffee stops after the halfway point to make the home stretch feel nice and easy. It’s also a perfect opportunity to dry off and warm up for the remainder of the ride.

10. Know when to give up and/or book a cycling holiday somewhere sunny!

If it’s icy don’t go out on the road bike, if it’s torrential rain the turbo trainer is a great alternative to getting soaked. Remember, the goal is to ride all winter, not scar yourself after the first attempt and end up with the bike in the shed for weeks. Don’t forget the importantance of quality rest too.

If the weather is getting you down and keeping you off the bike, booking a last minute flight somewhere sunny is a great plan! We’re pretty biased but Málaga & Girona are amazing places to enjoy sunshine in winter, and you can join an Eat Sleep Cycle social ride too!

It’s that time of year that us cyclists make a new year’s resolution that next year is the year we make it to professional cycling, get the KOM on the local hill or beat the fastest guy in the club.

Here are our top ten New Year’s Cycling Resolutions for Cyclists. Take your pick for 2025!

1. Ride more next year
   One of my personal favourites is to simply ride more next year. Whether on the road or on mud, the aim is to rack up more miles on Strava so that total miles ridden at the end of the year is higher than this year.
2. Start a new cycling discipline
   You may be a roady wanting to dabble in gravel or a MTBer finally taking the plunge to try road cycling. This New Year’s Resolution is about committing to try a new discipline of cycling.
3. Get back into racing your bike.
   We quitted because we got old, overweight or kids got in the way. Whatever your excuse, this New Year’s Resolution is yours if you’re not ready to hang up the race onesy yet.
4. Explore a new place on your bike
   There’s no better way to stay motivated on the bike than exploring a new country on your bike. Check out our Eat Sleep Cycle tours for some inspiration.
5. Join your local cycling club
   Cycling can be a lonely hobby but cycling clubs are never far away. The group rides and camaraderie could be just what you need to keep you riding.
6. Do your longest ride ever
   The amount of challenge this represents depends how far you’ve cycled in the past! Whatever the distance and challenge there’s nothing like the satisfaction of reaching a new milestone on the bike
7. Lose weight through cycling
   Cycling is one of the best sports to lose weight and riding in the fat burn zone is fairly low intensity. Plus, as the kms rise you can enjoy your favourite treats without seeing the impact on your waistline.
8. Get your partner riding in 2025
   I know I’m the luckiest man alive because my partner loves bike riding too and we can share that experience together. If you’re one of the many unlucky ones maybe it’s time to get your partner on a bike and trying it out. Be super patient and remember that we all started somewhere!
9. Improve your best time on your local hill
   This might not sound like much but if you’re still living in the same area as your super fit racing self of years part, this can be a serious challenge. Just like achieving a new longest ride distance, new fastest time can feel oh so good. If your time 10 years ago is just too far out of reach, set a baseline time in January and work to get it that little bit faster every month.
10. Enjoy cycling more
    If your the type to always look at your stats from a ride (AVG. Speed, power, etc) perhaps it’s time to put the GPS away and just ride your bike. It’s easy to lose the love of it when it’s all about the numbers.

This year’s wildcard (and work with us here!), is start running. Granted, my pure roadie old me cringes at this suggestion but it seems like even some of the worlds top professionals are enjoying the odd run, why is that?

If you’re feeling inspired to ride be sure to check out our upcoming events at our Cycling Hubs or have a browse of our Cycling Tours.

Since Eat Sleep Cycle was founded in 2016 we have taken thousands of guests on cycling trips all over the world and we see the same mistakes by cycling tour guests. Here are the top 5 mistakes I see and which I think you should avoid.

1. Climb like Pogačar, descend like a tortoise

Your tyres hit that smooth road and the sun is beating down. It’s like you’re glued to the road, well you are until you’re not. We always advise our guests to climb hard if you want to but always descend carefully, respecting the white line and the fact that it is your first time on the climb. Safety first and foremost. 

2. Don’t overdo it on the first day

Your legs are fresh and you are hungry for the leg burn so it’s easy to go full gas on the first day. 

But how often do you ride 5, 6 or more days consecutively? So trust me when I say there will be ample time to “empty the tank” later on in your trip. We have never had a guest request more riding at the end of a cycling tour and plenty jump in the van due to too much effort expended early on.

3. Eat, eat and then eat some more

You are burning a lot of calories when you are riding every day and you need to put those in as quickly as possible. Your cycling trip is not about losing weight but maximising your experience and that means eating as much as you can while being able to comfortably ride. I’m sure you’ve experienced the bonk, this should be avoided at all costs on your cycling tour so you can recover well and ride again the next day.

4. Challenge yourself on some climbs and sit up and enjoy others.

Let’s face it, you and I are not going to make it in the professional cycling world. So whilst we love checking out our Strava times it’s also so much more emjoyable to sit up and take in the views on some climbs. Even converse with other cyclists on the way up. The next one you push on will be an even better time for it.

5. If you bring your own bike get a full service before travelling.

A snapped chain, badly indexed gears and worst of all a dirty bike are common with our tour guests who bring their own bike. Do you have a spare 9 speed cassette?! We advise renting a high quality and new each year rental bike for your cycling tour with us.

But if you can’t part ways with your steed don’t be that person who holds the group up with mechanicals and support your local bike shop in the process.

In this world where every pedal stroke counts, chiropractic care emerges as a key ally. This week, we had an insightful conversation with Dr Tom, a dedicated chiropractor from the U.K., to explore how this practice can help not only maximise power, endurance, and agility on the bike but ultimately transform people’s lives.

Q&A

Q: Tom, could you share your journey into chiropractic care?

A: “Certainly. My path into chiropractic began from a place of personal healing. When I was a child I was deaf and had a lot of trouble with ear infections. I had a lot of back pain, and headaches from playing ice hockey.

I was also under a lot of stress, busy from travelling with hockey and touring playing classical guitar and trombone. This took its toll on me emotionally and physically. I was taking pain killers to deal with it which caused a lot of chemical stress.

I got to a point where my body couldn’t take anymore and I ended up getting sick. I was in bed and off school for over a month with a bad fever and a serious chest, throat and ear infection. This happened partway through a music tour.

I had to stop everything. No amount of doctors could give me a diagnosis. Instead they gave me antibiotics which caused jaundice and raised liver function. Nothing was working. Then my mum took me to Chiropractor. That’s when everything changed.

Chiropractic helped me heal. It helped me a lot with my back pain and headaches, it helped me recover my energy again, it helped my body heal my eczema, it really helped me mentally and emotionally as well which was surprising to me at the time, it also healed the damage to my ears.

I went to get a hearing test later on and for the first time in my life I actually passed it with normal average hearing! The only thing I’d changed in my life at that point was to go to the chiropractor. I was blown away!

Not only that but having helped my body heal, it then helped me play ice and roller hockey even better. It helped me on so many levels, especially with my sleep quality and energy.

Even my coordination and ability to dangle the puck seemed to improve. Everything was more fun. And I decided that I wanted to become a chiropractor and share it with other people.

Q: Where did you study?

A: I really wanted to study Chiropractic in Barcelona so sold my car in London, packed a rucksack and off I went and have stayed ever since. That was in 2011, and I studied 5 years at the private college, Barcelona College of Chiropractic.

I’m not sure people understand how much we study… It’s similar to medicine in terms of subjects, just without pharmacology and a lot more neurology. I studied through hundreds of hours of training in all the -ologies and learning how to effectively care for all types of people of all ages.

At the age of 23, I earned my Chiropractic degree from the Barcelona College of Chiropractic, and my Master’s degree from Universidad Pompeu Fabra (UPF). I achieved the title Doctor of Chiropractic by the European Academy of Chiropractic in 2020.

Before graduating, I was chosen to be a staff member for one of the highest level chiropractic training programs in the world – MLS (Mastery Love Service).

I also served on the faculty of the Barcelona College of Chiropractic (BCC) for a number of years as an Advanced Technique Instructor.

Q: So do you think it’s in your heart and soul for the rest of your life?

Yes, I felt like Chiropractic chose me. It’s a cool job but I must also stress that the art of Chiropractic is a very serious one. Adjusting people’s spine and removing nervous interferences allows them to express life better, at their fullest potential.

Q: So what happens when you adjust someone’s spine?

A: When the bones of the spine become misaligned it causes interference in the persons nervous system (we call it a vertebral subluxation) and it reduces the mental impulse. In turn this reduces electro-chemical impulses, energy and information through the nervous system.

So wherever those nerves go that part of the body is now going to be functioning sub-optimally. An important thing to note is that we can have vertebral subluxations without the presence of pain or obvious symptoms. That is the importance of a proper chiropractic evaluation.

When the nervous system is cleared out with regular adjustments, the brain and body will have more connection and function better and this in turn can literally affect how the brain functions, how it sends signals, how the cells, organs, and tissues of the body function, everything.

Adjusting vertebral subluxations regularly can change everything for a person just like it did for me.

I’ve had women who couldn’t get pregnant, who were exhausted from medical visits, finally end up able to have children because of getting adjusted.

People who were diagnosed with cysts in their intestines, or growths on their stomach who were scheduled for surgery and never having to get it because their bodies healed, shocking the doctors. Same with people who were scheduled to have spine surgery and not needing it.

Children with ADHD and tics that went away or reduced significantly when getting adjusted. Children who were only able to poop once or twice a week, who by getting adjusted could start going regularly every day without any issues… The list goes on and on.

We want perfect motion in the spine and nervous system. Motion is life. It’s like playing a guitar. If one string is too tight or too loose. Then the entire melody becomes out of tune. Everything has to be tuned just right. Chiropractic tunes your nervous system so that you can express more of your essence and your music.

We don’t really know how chiropractic will benefit your life. But it will. 100%.
The thing with chiropractic is that not only can it help with health problems, but as I said before it can really help optimise your body’s function so that if you are doing any sort of mentally or physically challenging activities you can perform at your absolute best! Even if that’s something like being the best mother or father possible for your kids.

Q: Do you still get adjusted, Tom?

A: Yup. Every week I get my tune up. I don’t want to live life sub-optimally in any aspect. It’s what helped me through the toughest moments of my life. And helped me succeed in areas I never thought I would be able to. Why would I stop?

Q: So moving onto cycling, what physical challenges in cycling can chiropractic care address?

A: Well as I’m sure people who cycle are aware haha cyclists have to maintain quite a rigid posture on the bike, and if racing or doing tours, that can be across a number of hours or days. This would be an example of the physical stress that cyclists have to endure constantly.

Physical stress is one of the stressors that provokes vertebral subluxations. Then there’s the emotional and chemical stressors that can come from racing extended periods, from dehydration, or from the excessive chemical buildup in the body of cortisol or adrenaline.

So that spinal posture, excessive extension of the neck, rounding of the mid-spine, and loss of curve in the lumbar spine could certainly lead to issues that chiropractic can help. It can help correct the forward head posture that is common in cyclists and people in general.

It will help bring back proper extension of the thoracic spine which is excessively flexed in cycling. Removing interferences in the thoracic spine helps the body to cleanse better as the nerves here go to the organs that help the cleansing of the body.

And a big thing I see with cyclists is the loss of the extension on the lumbar curve. This puts pressure on the nerves and blood vessels that go to the gluteal muscles and the leg muscles. Most cyclists have weak glutes because 1) they are isolated on the bike and 2) they have interference in the lower lumbar and sacral nerves.

When we correct the vertebral subluxations in the lumbar spine and sacrum, the strength and innervation to all the muscles of the legs improve. It’s one of the things I specifically test on cyclists.

Chiropractic can also help with:

Enhancing Joint Mobility: Regular chiropractic care can dramatically improve your joint mobility, leading to smoother, more fluid motion on the bike, and greater comfort.

Improving neuro-spinal health: Chiropractic care removes interferences in your nervous system, enhancing communication between your brain and body, leading to improved coordination and precision, all vital aspects of your ride.

Injury Management and Prevention: It helps manage existing injuries – and prevent future ones, keeping you active and engaged in your ride.

Rectifies Postural Imbalances: Correcting postural imbalances is at the heart of chiropractic care, directly influencing your body’s mechanics, your power, and endurance on the bike.

Optimised Biomechanics: By addressing spinal misalignments and muscular imbalances, chiropractic care optimises your body’s biomechanics, unlocking your full potential as a cyclist.

Correcting Forward Head Posture (FHP): Every inch your head moves forward, it increases the weight of the head on your spine by approximately 4kg. This places undue stress on your spinal cord and blood vessels – compromising blood flow to the brain and affects efficient brain-body communication.

Studies show that athletes with a greater FHP face significant decreases in performance, agility, and balance. Adjusting the spine and removing nervous interference with chiropractic care rapidly improves this.

Improved Cognitive Functions: Enhanced neuro-spinal function leads to increased cerebral blood flow, sharpens mental impulses, and fosters greater neuroplasticity, honing your mental acuity and cognitive functions.

Restored Hormonal Balance: Chiropractic care helps ensure balanced hormone production, restoring your body’s overall equilibrium and improving your mood, energy levels, and general well-being.

Quality Sleep: Improved spinal health can lead to better sleep quality, a crucial component of recovery and maintaining peak performance.

Q: How can regular chiropractic care enhance a cyclist’s performance?

A: Well.. we are only alive and functioning because our body’s intelligence is using our nervous system to send signals to every cell, tissue, and organ so that they do their job correctly. This is happening every second of every day. Even at night. Why do I have to get up to pee? Because my brain is making my kidneys clean toxins out of my blood. The body’s intelligence is always active and working for our benefit.

Regular chiropractic care just helps every process of your body work better. This includes cell growth, healing, reproduction, respiration, excretion, movement, metabolism, digestion, cellular nutrition, sensitivity, responsiveness to stimuli, homeostasis, immune function etc.

Why? Because it removes the interference that is interfering with the innate intelligence of your body. It’s simple really.

Q: Can chiropractic adjustments help in preventing cycling-related injuries?

A: Absolutely. Regular adjustments not only improve musculoskeletal function but also reduce the risk of common cycling injuries like lower back pain and muscle strains. This preventive aspect is crucial for cyclists to maintain their form and endurance over time​​. If we keep your nervous system and body in tip top shape you’re definitely not going to get injured as much.

Even playing ice hockey, getting hit super hard into the boards, chiropractic helped my body adapt better, and helped me prevent plenty of injuries as my body was more flexible and resilient. It still hurt though haha comes with the territory and I love it.

Q: From your experience, how does chiropractic care improve a cyclist’s overall health?

A: Chiropractic care goes way beyond addressing specific pain points. It’s about enhancing the body’s natural healing process and energy flow. This holistic approach can significantly improve a cyclist’s overall well-being, energy levels, and even mental clarity.

Q: What advice would you offer to cyclists considering chiropractic care for the first time?

A: Start with an open mind. A good chiropractor will tailor the care to your specific needs as a cyclist, finding exactly where the nerve interference is and doing a specific chiropractic adjustment to remove the interference and providing you with the necessary education to help you understand what’s going on. None of this let’s just crack everything and make it make a noise crap like you see on YouTube. Chiropractic is specific or it’s nothing.

Q: Do I have to be an athlete to get care with you at AthleteChiroTM?

A: Nope. I am willing to help anyone who is willing to be helped. And it’s my pleasure to do so!

Conclusion:

The journey with Dr. Tom, a passionate and experienced chiropractor, illuminates a path where chiropractic care is not just a treatment but a transformative experience. For cyclists, this care extends beyond mere physical adjustments; it’s about harmonizing the body’s innate intelligence with its physical capabilities. The intricate relationship between the spine, nervous system, and overall bodily functions underscores the profound impact chiropractic care can have on a cyclist’s performance, resilience, and health.

Cycling, demanding as it is, finds a strong ally in chiropractic. Whether it’s enhancing joint mobility, improving neuro-spinal health, managing injuries, rectifying postural imbalances, or optimising biomechanics, the benefits are multifaceted. This holistic approach not only addresses immediate concerns like pain or discomfort but also delves into enhancing cognitive functions, restoring hormonal balance, and improving sleep quality – all crucial elements for a cyclist’s comprehensive well-being.

Dr. Tom’s personal and professional journey exemplifies the profound impact of chiropractic care. From overcoming his own health challenges to helping others realise their potential, his story is a testament to the transformative power of this practice.

For cyclists contemplating chiropractic care, the message is clear: approach with an open mind, find a chiropractor attuned to your specific needs, and prepare to experience a significant uplift in your cycling performance and overall quality of life. As Dr. Tom aptly puts it, chiropractic care is about tuning your body’s natural symphony, allowing you to express the fullest potential of your physical and mental prowess.

In the end, whether you’re cycling for leisure, competition, or as a lifestyle, incorporating chiropractic care can be a game-changer, opening doors to new levels of performance, health, and enjoyment in the journey on two wheels.

If you are living in Girona or Barcelona and would be interested in receiving care with Thomas you can contact him directly at +34653775692.

He has his practice in Sarria, Barcelona and also works out of Eat Sleep Cycle Girona 2 days a week with the goal to move to Girona by the end of January. The more people he can help in Girona, the quicker he will move!

Email: in8marshalldc@gmail.com

Phone/WhatsApp: +34653775692

Instagram: @athletechirotm

Link to free gifts and testimonial ebook: https://drive.google.com/drive/u/3/folders/1U3_u98WDi4_M-KYBX6OlM1sghY6lGkwC