Paceline Podcast 136

Paceline Podcast 136

Unless you’re racing cyclocross, the off season is here. Selene says she’s done her last event of the year and has recently returned to the gym for strength training. He gym routine may surprise you, but she says it’s what most cyclists ought to be doing when they are trying to increase their strength.

With Christmas just around the corner, Patrick takes on gift giving and how he thinks about gifts for cyclists. His perspective on this might surprise you as well.



The Paceline is supported by Eliel Cycling. Crafted in California, the Eliel brand combines the latest technology with cycling tradition to deliver an experience that is authentically California. View their retail gear and custom program at


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Pearl Izumi PRO Escape Thermal Bib Short

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  1. Tominalbany

    Selene, You are SOOO right about November. I’m glad I’m not the only one. I hate November in Albany, NY. Cold rain. Short days. Snow and ice. Due to travel and kid coverage, i haven’t even looked at my bike in weeks.I just got back into the gym. I’ve recently read the training book Maximum Overload for Cyclists. It sounds like your approach? I think I need to get a coach though. Because I have an cranky back and I don’t want to end up in bed for a month.

    Padraig, You mentioned the insulated bibs allow you to ride without knee warmers with a great degree of comfort. Do you (or Selene) have an opinion on the adage of covering your knees below 60F?

    1. Author

      Conventional wisdom holds that your knees ought to be covered below 60 for sure, and many say 65. My experience is purely anecdotal. I feel comfy and am happy to roll with that. Now, that said, I am willing to grant that any suggestion that this is a good idea is to be treated with ample skepticism. I don’t normally advocate anything that I haven’t done my best to objectively verify leads to success. This is one of those where I’m aware that were we to look at core temperature and the requirements for warmth that muscles require to fire properly, it is entirely possible another course of action would be smarter. I wasn’t the guy who figured out that panty hose filled with ice and slipped under the jersey will allow a rider to perform better in hot weather. I will just maintain that thermal bibs are a big piece of my comfort on cold days. Says the guy who runs cold.

  2. Selene

    It’s very similar to Maximum Overload. I think a coach/trainer is worth it for at least a few sessions, so you’re confident in your form, etc. It will help your cranky back in the long run! Regarding knees. It all depends, honestly. If you recall, I did a pull on how various temperatures can feel radically different depending on humidity, sun, etc. So if it’s a warm 55, you might see me with bare knees depending what I’m doing. At the same time, I might be covered if it’s a cooler 60 something. I totally go by feel. If I’m on the fence, I will wear embro though. I think that helps.

  3. Steve

    Another thing to consider is the humidity in cold weather. Damp, east coast cold calls for knees covered at 65F and below for me.

  4. John Knowlton

    Selene, thanks for the pull this week. I have also read Maximum Overload and am heading back to the gym. Great work on the podcast overall!

  5. James

    Check out the book Barbell Prescription by Dr. Jonathon Sullivan and Andy Baker. It’s geared for the “aging” athlete.

  6. Dizzy

    Another great podcast!
    Regarding weight training: I do some treadmill running in the winter and also have a cranky back so it has always been an injury gamble. In a podcast earlier in 2018, Hottie introduced Robert Forster and his book “Healthy Running…”. Forster prescribed a workout he calls the “runner’s 12”. I used that program all through 2018 and holy cow what a difference. Without putting on bulk, I was a rocket rider compared to previous years. It also focuses on balance which is a huge issue for me post-THI. I confirm, at least anecdotally, that it doesn’t take much weight lifting to make an impact on performance.

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