Her workout: Mandy Krolouski isn't storing away her bikes now that winter is on our doorstep.

The competitive cyclist from Hamilton rides wooded trails on her mountain bike after dark, using a powerful headlight on her bike helmet.

"We ride everything from extremely technical trails to local Dundas Valley trails," says Krolouski, 23, who goes out with a group from Freewheel Cycle in Dundas and is the only woman among these extreme riders.

"Sometimes there are wet leaves over top all the rocks, in the dark, so it gets to be quite the rush. You get more gutsy riding at night because you can't see these things. Instead of fretting about them, you just get over them."

In winter months, metal spikes on her back tire gives traction on slippery, snow-packed trails. Krolouski also rides her road bike year-round and in autumn races cyclocross -- laps on a course featuring pavement, wooded trails, grass, hills and obstacles.

She cycles two to three times a week in winter, with rides lasting 60 to 90 minutes each. During the racing season - from spring to autumn when temperatures are more comfortable - she rides six to seven days a week for one to five hours.

She also gets a workout teaching group cycling and flexibility/core conditioning classes at Phoenix Fitness in Hamilton. Two to three days a week over winter, she does one-hour of strength training.

What drives her: "This is a way for me to prove what I can do -- not what I look like," says Krolouski.

She had considered training for fitness competitions where she would be judged on her appearance, but set her sights on cycling instead. "It's a rush."

Getting started: Krolouski started trail riding six years ago with friends, on a low-end bike borrowed from her mother. "I just really enjoyed it," says Krolouski, who bought herself a good mountain bike and started racing. Her results were impressive and she eventually worked her way up to elite -- the highest category open to riders.

Proudest moment: "Finishing the Paris to Ancaster race after my bloodbath fall." Two kilometres into this 60 km race last spring, Krolouski was knocked from her bike in a pileup that left her with a bloody nose and flat tire.

"Every time I pumped the tire, I could feel my nose pumping blood," says Krolouski, whose arms and legs were also scraped raw.

In spite of her injuries she finished in two hours and 31 minutes -- one minute off her goal of two hours, 30 minutes.

Dress for success

* For year-round riding, invest in a windproof and waterproof-resistant jacket and pants that are highly breathable and lightweight.

* Winter cycling boots made of Gortex keep feet warm and dry.

* Choose gloves or mitts that can withstand temperatures from 0 to -17 C. This is important, due to wind chill.

* Wear a skull cap or beanie under your helmet or use a helmet cover.

* Thermal water bottles prevent water from icing up.

* Carry an emergency pouch with a spare tube, tire levers, cellphone, ID and lip balm.

* To be seen from a distance while night riding, have lights at the front and rear of your bike. Cycling glasses with clear lenses protect eyes from branches.

* Get your bike overhauled once a year, especially if it has been exposed to harsh weather or extreme dusty/sandy conditions.

* Always keep the chain clean and lubed. Check brakes and tires before every ride.

Source: All the Right Gears Bicycle Specialists, Stoney Creek.