Winds

Podcast Version
(With NotebookLM)

Battling the Winds: Strategies for Tackling Headwinds and Crosswinds

Wind can be a cyclist’s best friend or toughest adversary. A tailwind pushes us along, making even tough rides feel effortless, but headwinds and crosswinds present unique challenges that demand adjustments in technique, focus, and mindset. Learning how to manage these winds can turn a gruelling ride into a powerful training experience.

In this blog, we'll explore the best strategies for handling both headwinds and crosswinds—keeping your body relaxed, maintaining control, and using the wind to your advantage.
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1. Adjusting Body Position: Stay Relaxed, Low and Compact

When facing headwinds, your aerodynamic position is crucial. A low, compact stance minimizes drag and cuts through the resistance. Crosswinds, however, require a bit more finesse to keep your balance while maintaining a stable position.

In a headwind:

• Lower your torso by bending at the hips, tucking your elbows, and keeping your shoulders relaxed.
• Position your hands on the drops if you have drop handlebars, or keep them low and close if you’re riding on aerobars.
• Keep your head aligned with your back, slightly tucking your chin without compromising visibility.

In a crosswind:

• Shift your weight toward the wind to counteract the push from the side. This might feel counterintuitive, but leaning slightly into the wind helps maintain balance.
• Use a wider grip on the handlebars for better control, especially if gusts are unpredictable.
• Stay low but balanced, keeping your upper body steady. Avoid over-correcting if a gust hits; make small, controlled adjustments instead.

These position adjustments will help you manage the wind with minimal energy loss, keeping you steady in challenging conditions.

2. Gear Selection and Cadence: Shift to Match the Wind

Both headwinds and crosswinds can disrupt your momentum, requiring smart gearing to stay smooth and efficient. For headwinds, lowering your cadence and adjusting to an easier gear allows you to keep tension on the chain without overexerting yourself.

• Headwind gearing: Rather than forcing yourself at a high gear with erratic power surges, shift to a slightly easier gear to sustain a smooth and steady power output at a lower cadence of 70–80 RPM. This will help keeping tension on your chain stable can help you saving energy and reduce muscle fatigue
• Crosswind gearing: Maintain a gear that lets you react quickly to gusts without losing control. Moderate gearing (not too high or too low) works best, as it allows you to accelerate briefly to stabilize yourself.

Being mindful of your gearing prevents sudden jerks or loss of control, letting you focus on rhythm and handling.

3. Mental Approach: Embrace the Challenge

It’s easy to get frustrated when headwinds or crosswinds slow you down, but with the right mental approach, you can use the experience to build resilience and strength.

• View wind as resistance training: Headwinds build strength, endurance, and mental toughness. Crosswinds teach control and balance—skills that translate directly into improved performance in races.
• Set micro-goals: Break the ride into small segments and focus on reaching specific points rather than worrying about overall speed. Small goals keep you focused and help you maintain morale.
• Visualize the benefits: Picture yourself stronger and more prepared for race day. Reframe each gust as an opportunity to train under challenging conditions and build confidence. During the race focus on the fact that the wind is pushing in your favour on the way back. Do not blow up now, be patient and focus on your power plan rather than the speed, the conditions are the same for everybody.

4. Safety and Awareness: Handling Sudden Gusts

Windy conditions can change quickly, especially in open areas or near buildings and vehicles that create pockets of gusts. Safety is critical, especially with unpredictable crosswinds.

• Stay aware of your surroundings: Anticipate gusts when passing vehicles, gaps, or turns, especially with a crosswind. Large vehicles passing closely can create a temporary wind pocket, sometimes pulling you in and then pushing you back out suddenly. Stay alert and be ready to correct as needed.
• Grip your handlebars firmly but don’t over-tighten: A controlled, relaxed grip allows you to respond quickly to gusts without tensing up. Trust that the bike wants to stay upright with the gyroscopic stability created by your turning wheels.

5. Fueling and Hydration: Keep Your Energy Steady

Riding in the wind is more taxing on your body than riding in calm conditions. Wind can sap your energy faster, meaning you’ll need to adjust your hydration and nutrition to keep up.

• Drink consistently: Even on cooler days, wind can dehydrate you quickly. Regular sips will keep you hydrated without weighing you down.
• Fuel with small, regular snacks every 20–30 minutes to avoid a drop in energy. Wind requires extra effort, and keeping your energy levels consistent will help you maintain performance throughout the ride.

Good fueling and hydration habits prevent fatigue and make the wind’s effects more manageable.

7. Handling Equipment: Use the Right Gear for Wind

Your bike and gear choices can also play a role in managing windy rides. Deep-section wheels, for instance, can catch crosswinds and make handling difficult.

• Choose shallow wheels in strong crosswinds if possible. Shallow wheels are easier to control and reduce the effect of side gusts. Most Ironmans will forbid full disc wheels in windy conditions. Make sure you have the right sets with you for race day.
• Wear snug-fitting clothing that doesn’t flap in the wind. Loose gear can create drag and make you more vulnerable to gusts.
• Lower tire pressure slightly in extreme winds. This increases traction and provides more stability, particularly in crosswinds.

Matching your equipment to the conditions can improve your handling and make windy rides smoother.

Conclusion: Riding in Headwinds and Crosswinds: Embrace the Experience

Headwinds and crosswinds can turn a ride into a workout unlike any other. Instead of fighting the wind, use it as an opportunity to develop skills, patience, and resilience. With the right techniques - like adjusting body position, choosing optimal gearing, and keeping your cadence and breathing under control - you can turn these challenging conditions into powerful training opportunities. And don’t forget, every tough windy ride prepares you for smoother, faster rides on calm days.


Don’t Forget! It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

• Embrace the wind as a training partner. Every time you ride through it, you’re learning to adapt, increasing resilience, and building a deeper connection to your technique.

Share this blog/newsletter with your friends, family, and colleagues who are also pursuing a sportier and healthier lifestyle!