1. From the Top: How Many Miles Should I Ride Per Week?
2. News & Reviews: Study Finds Cyclists More Intelligent, Cooler than the Average Person
3. Question of the Week: Will You Consider Trying Tubeless Tires?
4. Ask Coach Fred: Can I Get Back to the Power I Had When I Was Younger?
5. Sponsors: Cycling Products from our Sponsors
6. Jim's Tech Talk: Lessons From The Specialized Wind Tunnel, Part 1
7. No Problem: On-Bike Nutrition Tips
8. Quick Tips: How to Adjust Helmet Fit
9. Cadence: Find Your Correct Climbing Cadence
10. RBR eBookstore: The Best Cycling Bookstore on the Internet!
Last week Premium Member Art Vincent wrote us an unsolicited review of a couple of recent RBR eArticles he purchased: “Mr. Hughes hits a home run with his new articles, Past 60 and Spring Training. Both are spot on, sensible, and leave room for flexibility. His clear, conversational tone makes both easy, understandable reads. Helpful hints are well-mingled with his step-by-step approach. The best two purchases I've made from Road Bike Rider. A big thumbs up.”
Art then asked Coach Hughes, “How many miles do you ride per week? A man with your background and history….well, it would be interesting to know what you do at your age.”
Coach Hughes’ response to Art is both interesting and insightful. He used it as the basis of today’s guest column.
by Coach John Hughes
I don’t know how many miles I ride, Art. I only have a speedometer on one of my many bikes. I ride by my watch and, like many roadies, by perceived exertion. In my riding and coaching I use time rather than speed and miles because how far I go depends on the ride. If I do a climbing ride I don’t go nearly as far as if I do a valley ride. If I ride in a group and draft I go faster and farther than if I ride alone. If it’s windy I don’t go as fast, and in the winter I also don’t go as fast.
Effective training means varying the intensity and kinds of activities—which is more fun, too—not just riding specific distances. I illustrate this in two recent eArticles you mentioned:
Joe Friel is one of my mentors. In Spring Training: 10 Weeks to Summer Fitness, I cite a quote from his book The Cyclist’s Training Bible, “An athlete should do the least amount of properly timed, specific training that brings about continual improvement.” (emphasis added). Let me explain those concepts in more detail as they relate to you and me.
Least amount. I’m not concerned with doing as much as I can. I exercise so that I’m having fun and accomplish my training purposes. This way, I stay injury-free. Several weeks ago RBR surveyed readers about how many hours (not miles) you trained over the winter. In Spring Training I give four different 10-week plans depending on how much you rode in the winter. Pick the plan with the appropriate volume for you. Riding more than is in your plan won’t make you fitter—it just risks injury.
Properly timed. Spring is the time to build endurance, not to train to go fast. The vast majority of my spring riding is at an easy, conversational pace. The different plans in Spring Training have different volumes of endurance riding and tempo riding. Tempo riding is a little faster than endurance riding—you can talk but you can’t whistle. The latest research shows that tempo riding is very effective at building aerobic endurance.
Specific training. Different types of riding yield different benefits. How many miles I cover in a ride varies significantly depending on the purpose of the workout. Although I don’t track my mileage, I do pay attention to the intensity of each ride. Each week I do one long tempo ride, often up a local canyon, one hard intensity ride and one social endurance ride with my cycling buddy. On the social rides we have two rules: 1) no passing anyone, and 2) every ride includes a coffee or lunch stop. Besides these three rides I do several very easy active recovery rides or walk with my wife. Each of the four plans in Spring Training has different workouts at different intensities for maximum improvement.
Continual improvement. I pay attention to how I’m riding. If I can ride farther or climb a steeper canyon, then I’m doing well. Improvement depends on sufficient recovery. So that I recover well, I alternate bigger weeks with more or harder riding with easier weeks with less volume or intensity. Spring Training emphasizes the importance of recovery and the four plans alternate bigger and easier weeks.
I turn 65 in April, and researching and writing the eArticles on Cycling Past 50 and Cycling Past 60has been very exciting for me as a coach, as well as personally. One important insight is that for many senior athletes the motivation shifts from exercising competitively to exercising for fitness and fun. That’s me!
My goals are to have fun and to average two hours a day of different activities, not to accumulate miles. One of the key points of both the Past 50 and Past 60 articles is the importance of different types of activities to stay healthy and fit. Each week I try to work on the following:
Aerobic endurance. Last winter I cross-country skied 41 days and rode at least one day a week (on the trainer, when necessary). I’m riding every day in April for various amounts of time at various intensities and posting my rides on the RBR Facebook page, http://www.facebook.com/RoadBikeRider.
Aerobic capacity. As we age, we lose VO2 max unless we keep exercising hard. Each week I do just one very hard workout. Last month my wife and I skied Lactic Grande, the most advanced trail where we ski, which featured 1,000 feet of climbing. We were breathing hard! On the bike I often do Fartlek, randomly varying the intensity, for example hammering hills. Or I may do intervals on the trainer when the weather is bad.
Weight-bearing. As we age we lose bone density unless we do weight-bearing exercise to stress our bones. Cycling doesn’t count—even a sprint puts less stress on your bones than walking! I XC ski, snowshoe, hike or walk several days a week.
Strength training. We also lose muscle mass unless we work on it. Several days a week I do simple exercises including core strengthening at home or hit the gym.
Flexibility. As we get older we get stiffer. I try to stretch for a few minutes most days, often with my morning coffee.
Balance. Balance often deteriorates with age, increasing the risk of falls and of breaking bones. I practice Tai Chi, which also helps my balance for skiing.
For all the clients I coach, both seniors (including myself) and younger, how many miles they ride is far less important than doing the right kinds of rides, meeting their goals and having fun!
Coach Hughes’ new 27-page eArticle Spring Training: 10 Weeks to Summer Fitness is available for only $4.99 and, as always, $4.24 for our Premium Members, a 15% discount. His 98-page, 4-part eArticle series Cycling Past 50 is only $15.96 ($13.57 for Premium Members). His 47-page, 2-part eArticle series Cycling Past 60 is only $8.98 ($7.64 for Premium members.
Finally, confirmation of what we cyclists have always known! As reported in the Independent, a psychological study conducted by scientists at Mindlab has found that people perceive cyclists to be more intelligent, more charitable and “cooler” than the average person. (I’ve been telling my wife that forever!)
The research was commissioned by the British Heart Foundation to mark its 39th London to Brighton Bike Ride. According to the Independent, the survey “found cyclists are considered to be 13 percent more intelligent and ‘cooler’ and 10 per cent more charitable than other people.
“Nearly a quarter of people in the study (23 percent) said they would prefer to date a cyclist over other sporting people. More than one in four (27 percent) would also want a cyclist on their pub quiz team, but only 18 percent would trust the trivia skills of a footballer.”
But wait, there’s more.
According to the study, 48 percent of those surveyed said they were more attracted to sports people than celebrities. And 63 percent said they love Lycra.
So next time your spouse, significant other or teenager snickers at you teetering through the house in your cleats and kit, you can demonstrate your obvious intelligence by citing this study that proves you’ve been right all along!
Here's the link: Mindlab study.
Here are the winners of the March drawing from among new and renewing Premium Members for one of our stylish RBR-logoed lightweight Waltz Caps – just in time for the season:
John Semon of San Luis Obispo, California
Susan McWain of Canton, Michigan
Jeff Teller of Highland Village, Texas
Herman Bakker of Vancouver, Canada
Michele Mischler of Cincinnati, Ohio
Congratulations to all you! And my thanks to all of our stalwart Premium Members. Your support is vital – and greatly appreciated!
(If you’re interested in purchasing a cap, click Lightweight RBR-logoed Cycling Cap. Premium Member Price: $21.24 / Non-Premium Price: $24.99)
John, Thank you for all the great work in putting together a very useful and enjoyable newsletter and online resource. I am definitely a better and more knowledgeable cyclist because of what you and your fellow authors have passed along.
As for the free eArticle…thanks for the added incentive to renew. Though not necessary for me, it is much appreciated. May you continue to find success in this venture. Your efforts are definitely a blessing to many. Keep up the good work! Thanks! -- Kevin Peterson
If you’re looking for a way to integrate cycling into one more area of your life – the time you spend sitting around playing board games with family or friends – you’re in luck.
An outdoor education company that produces board games has introduced The Schwinn Biking Game, in which you move your bike around the board by correctly answering bicycling trivia questions.
Each Biking Game question card features four questions at different levels of difficulty. Young players will answer the easiest Level 1 question, while adults and bicycling experts can answer Level 4 questions, making the game challenging for everyone playing. Questions range from identifying parts of a bike, to bicycling history and true/false statements. If a player answers the question correctly, the player earns another roll of the die and a chance to keep on ridin’.
The Schwinn Biking Game is suitable for players ages 4 and up. It can be played with 2-8 players and retails for $24.99. For more information, visit www.educationoutdoors.net.
Slowly but surely, we’re working to make available some of our best-selling titles in Kindle editions for those of you who use the popular reader. We will continue to work though our catalog, and as new titles go on sale we’ll work to get those up on Amazon as well. Because Kindle editions are sold exclusively through Amazon, and Amazon takes its cut, there is no Premium discount available on Kindle editions.
Here are the RBR titles currently available in Kindle editions:
In our last two issues, we ran two Tech Talk columns from Jim Langley that featured a ton of his (and readers’) insight into tubeless tips and techniques.
In short, the columns showed that there’s a LOT of confusion about the differences between true tubeless and tubeless-ready or tubeless-compatible. Along with a good bit to know about appropriate tires, valve stems, sealant, and more.
All of this left one reader, Premium Member Eric Hollis, to comment: “After reading Jim's dissertation on keeping up the new tubeless tires, I think I'll stay with my clinchers, thank you.”
I’m guessing Eric is not alone in his “keep it simple” approach.
So in our poll question this week, we ask: After reading Jim’s columns on tubeless, Will You Consider Trying Tubeless Tires?
Cast your vote at: http://www.roadbikerider.com/question-of-week (and see the results of week’s Question of the Week there, as well).
Speaking of that last poll question, we asked How Much Time Per Week Do You Hope to Ride in April?
The results were across the board, but 19% of you hope to log more than 11 hours a week. Again, see the full results when voting on the current poll question.
I'm a 67-year-old rider who resumed road cycling in 2005 after a 15-year hiatus. Since 2006, I've ridden several centuries a year including the Triple Bypass, and the Double Triple in 2011 and 2012. I posted PRs in 2012 for time and power and have never made it back to that level after starting 2013 injured and off the bike. What I'm finding in my trainer workouts is that I can reach my threshold and VO2 Max power goals in an interval but I can't hold them as long as I could a couple of years ago. I'd like to think this is because I just haven't built as good an endurance base as I had a couple of years back but wonder if it's realistic to think I'll ever get back to that level, or beyond, at my age. (My FTP is 210 right now; it was 228 on December 2, 2013.) -- John H.
It sounds like you were riding at a high level before your forced layoff, John. At age 67 it's possible to return to the level you were at several years ago -- but it's more difficult than when you were younger! I am 68 and although I wish I still had the FTP I had even 10 years ago, I don't think it's going to happen.
So the first step is to make realistic goals. Your numbers are only slightly lower than before, so the lower figure could be due to the way you rested prior to the test, your motivation or other factors like riding a lab ergometer rather than your own bike on a trainer for the test.
All the experts say the best way to raise functional threshold power is with intense intervals of various lengths. But of course a good aerobic base is important because it works in concert with higher intensity training. So the answer to your question -- intense intervals or endurance base? -- is: both.
But once you have returned your endurance to close to your pre-injury levels, intensity works best. The usual workouts are great, like the Sufferfest series. On the road, 30 seconds on/30 seconds off is a good method to stimulate threshold development.
On the longer end, 20 minute repeats at just below your time trial effort also work well. And I'm a fan of 5 minutes on/3 minutes easy. Do the hard 5 minutes slightly above threshold and spin easily to recover.
Intensity doesn't have to be structured. Hard climbs on your favorite training routes work well, as do fast group rides. The key is not to get too involved in precise "on" and "off" segments but simply make sure that you're getting some good intensity several times a week.
The other key is to make your hard efforts really hard and then go extremely easily when you go easy. And at our age, rest is probably the most important part of training!
For new, and renewing, Premium Members (dating back to January 1 of this year), I’ll kick in One Free eArticle of Your Choice. That’s a rebate, in effect, of $4.99 off the annual $24.99 membership. You can choose from among any of our 67 individual eArticles (bundles are excluded). Click to see the entire array: http://www.roadbikerider.com/all-earticles.
Of course, you’ll also get all the other great benefits we’ve pulled together for you, including discounts on all our eArticles and eBooks, great cycling product discounts, access to our full treasure trove of searchable content and, when you can’t find what you’re looking for, the Ask RBR a Question feature – which allows Premium Members to ask our experts directly; we’ll tap our network to find your answer.
Here’s how it will work: Your receipt (emailed to you after purchasing your Premium Membership) is your coupon. Just hit Reply on that email and write in the title of the eArticle you’d like. I’ll drop it in your Downloads folder in your RBR account. (If you can’t find your receipt, just let me know. I’m happy to help you out.)
--- 5 RBR-logoed Walz lightweight cycling caps per month through April (at least). RBR’s high-quality Walz Caps 3-panel logoed cycling cap in moisture-wicking 100%
circular knit polyester.
Perfect for wearing anytime, including under your helmet while riding. NOTE: In Black with WHITE stripe (not orange stripe, as pictured), or White with Black stripe. RBR logo embroidered on one side of the cap.
I’ll announce the next 5 winners of these great cycling caps, valued at $24.99 each, May 15, from among new and renewing Premium Members in April.
--- 1 Tailwind Challenge package (that’s four large bags in each of their flavors) of Tailwind Endurance Fuel sports drink. That’s a value of $125. Tailwind already offers a 15% discount to our Premium Members off any size package they sell.
Coach Fred gave Tailwind Endurance Fuel 4.5 out of 5 stars in his Tailwind Product Review last year, and I back that up; I have been using it regularly myself for several months.
I’ll announce the Tailwind Challenge winner in June.
In a surprise turn of events this winter, my masters racing team changed names and sponsors, becoming the Spokesman Bicycles Team, racing for the Santa Cruz, California, bike shop of that name, and picking up Specialized Bicycles, the shop’s main brand, as one of our primary company sponsors.
Wade Hall, Spokesman’s owner, is a friend, and one of the top bike fitters in the country− perhaps the world−since he’s worked with pros like Fabian Cancellara and the Schleck brothers and corroborated with other top bike-fitters for years.
I’ve written about how he’s helped me dial in my riding position and deal with limitations in past columns. So, you can understand why I and all my teammates are so excited about our new team and being able to race for Wade’s shop. We’re also psyched to be racing for Specialized.
Specialized Bicycles is actually located only an hour from Santa Cruz, in Morgan Hill, California. They have a super reputation in cycling and you might expect to find a large campus, like the Silicon Valley titans a short drive up the highway, Google, Oracle and eBay. Yet, Specialized is in the same modest office buildings they’ve been in since the 1980s. The company doesn’t lead the industry in sales, either.
However, when cycling innovation becomes the yardstick (their longtime motto being “Innovate or die”), Specialized leaps out of the bike-company peloton and tops the competition by as great a margin as Niki Terpstra won Paris-Roubaix last Sunday on his Specialized S-Works Roubaix SL4 with their S-Works Evade aero helmet helping him solo home in dominant fashion.
From the first pro-level clincher tire, to the first production mountain bike, the list of Specialized’s innovations is so long it’s been covered in books. What I want to tell you about is their newest tool for taking their innovations even further in the future−their very own wind tunnel.
Thanks to our new team and sponsorship, I was invited to attend an open house there as the guest of the Specialized aero engineer who helped build and helps run the facility, Mark Cote, and Wade, who, as a large Specialized retailer and Specialized Body Geometry fitter, works closely with them.
Members of our masters team and the Santa Cruz Triathlon Club were invited to attend, watch and learn in the gallery, which is like a classroom with glass walls looking into the tunnel at the rider and flat screens on the wall displaying the data from the computer that Mark operates during wind tunnel testing.
Like my teammates and the triathletes, I was there to listen, watch and learn, too, but I was also chosen to suit up and ride in the tunnel as an amateur masters racer, while local pro triathlete Eric Clarkson played the role of ultra-flexible superstar (our respective riding positions were transferred to the custom bicycle in the tunnel (photo).
This gave Wade and Mark the opportunity to analyze two very different athletes and demonstrate how experimenting in the wind tunnel with positional and equipment changes can offer significant gains. I found it fascinating and learned a few lessons that I think all roadies will benefit from knowing, no matter how you ride. I’ll share those lessons next week, in Part 2 of this column.
I should also make it clear that our tunnel visit was for a class demonstrating what’s possible. At this writing, Specialized is not set up to do actual wind tunnel testing on an individual basis. While that may happen in the future, right now the wind tunnel is being used for product development and to benefit their professional riders. They can actually fit an entire team inside to analyze pack drafting (keep reading).
So check back next week to hear the lessons that I think you’ll find interesting and valuable in your everyday riding.
Jim Langley has been a pro mechanic and cycling writer for 38 years. He's the author of Your Home Bicycle Workshop in the RBR eBookstore. Check his "cycling aficionado" website at http://www.jimlangley.net, his Q&A blog and updates at Twitter. Jim's streak of consecutive cycling days has reached 7,412.
It happened on a long ride in Colorado—the dreaded bonk. I’d neglected to carry enough food to fuel an endurance-building spin in sparsely populated ranch country. An hour after my last energy bar, I succumbed. One minute I felt great and the next I was pedaling “squares,” seeing black spots in front of my eyes, and hallucinating bagels. The cows by the side of the road didn’t know it, but they were in dire danger. Cheeseburgers on the hoof, anyone?
Once the bonk hits, you won’t forget it. This word is, of course, cycling slang for weakness and sudden fatigue resulting from failure to eat enough during extended hours in the saddle. Not only recreational riders fall victim. Bonked pro racers have been known to lose several minutes to the leaders on a single climb.
So what’s the solution? Eat and drink enough, of course. But you also have to eat and drink smart. It’s not just the amount of food and fluids you put down. Timing is crucial, too. This week and next, we’ll look at five nutritional strategies to help you feel great on the bike—and so you can stop casting carnivorous glances at ol’ Bessie on the roadside. We’ll begin with three pre- and during-ride tips and finish up next week with some post-ride nutrition advice.
Eat Before the Ride. If you do much running, you know how hard it is to run on a full stomach. The jarring associated with each foot strike makes any food in your stomach supremely uncomfortable. Not so with cycling. The smooth pedaling motion means you can eat shortly before and during rides, unless you’re going flat-out.
You’ll need to start off with a full tank if the ride stretches over 90 minutes, because cycling at a brisk pace consumes about 40 calories per mile. About one hour before you get on the bike, eat around 60 grams of carbohydrate if you’re an average-size woman, 80-100 if you’re a man. How much is that? Most energy bars contain about 40 grams of carbs, and a banana packs about 30. Or try a bagel with jam and a handful of raisins or a fruit bar.
Prehydrate. You need food before the ride, but you also need to be sufficiently hydrated. Most people are chronically dehydrated because they drink coffee, a mild diuretic, and they don’t drink enough water during the workday. If this sounds like you, you may be starting rides dehydrated—and it only gets worse from there.
Additionally, research shows that it’s difficult to rehydrate with water alone. So drink copiously all day. Keep a water bottle on your desk at work and sip and refill all day long. An hour before you ride, drink about 16 ounces of a sports drink. Urinate just before the start to avoid unwanted pit stops.
How do you know if you’re drinking a sufficient amount daily? Two rules: If you aren’t getting up at least once in the night to urinate (unless you have an iron bladder), you aren’t drinking enough. Also, your urine should be pale yellow as well as plentiful.
Eat and Drink During the Ride. Eating and drinking on the fly isn’t easy. We associate food and fluids with sitting down at a table with white napkins and soft music, not with flying down the road astride a bike. That doesn’t qualify as fine dining.
But getting enough calories and fluids while riding is surprisingly easy. It just takes a little planning and awareness.
Get in the habit of drinking to satisfy your thirst. This is advice that has changed is the past few years. We used to think you should drink before you felt thirsty, that when you realized you’re thirsty it was already too late. But no more. Now we know that your body does a fine job of alerting you as to when it requires hydration. Heed the call, and you’ll be fine.
But if you need a reminder to drink, set the alarm on your wristwatch to sound every 15 minutes or so.
That beeping alarm is also a signal to eat. About every 30 minutes, down the equivalent of half an energy bar—about 20 grams of carbohydrate. Several fig bars, half a banana, or a piece of bagel work well, too.
RBR is “written by rec roadies like me about real riding by real people -- who aren't pros and never will be -- and the reality of the experience. Thanks!” -- Premium Member Randy Brich
Support RBR with an annual Premium Membership for only $24.99.
A reader named David recently wrote in to say he always seems to have problems getting his helmet to fit correctly. Here’s what he said:
“This may seem basic, but it seems to be a problem I have encountered with several different helmets. I never seem to get the straps adjusted just right and always seem to have excess strap in the way. One strap or the other usually ends up rubbing against my ear. There are a number of resources available for fit but they don't really explain the secret on how to adjust the straps. Any advice will be appreciated!”
I offered David the step-by-step approach I follow when adjusting a helmet:
In short, some helmets fit better than others -- and are more easily "dialed in" than others. That said, try this:
1. Put on the helmet (on top of whatever you normally wear under it -- if anything -- that is, headband, cycling cap, etc.)
2. With the helmet on your head as you would ride, tighten the fit mechanism to whatever tightness is comfortable and keeps the lid securely in place.
3. Make a "V" around your ears with the straps, leaving space both in front of and behind each ear.
4. Now adjust the strap "clamps" that hold the "V" in place so that you lock in this good position. (Adjust each ear individually.)
5. Adjust the length at the buckle so that it closes for a snug fit around your chin. (Adjust for a comfortable, but not too loose, fit.)
6. Now go back and tweak anything that is not quite fitting right.
7. (OPTIONAL STEP) Finally, after everything is good, cut off the excess straps beyond the buckle and cauterize the ends of the straps with a lighter.
That should do it.
Send us Your Own QUICK TIPS!
We’d like to hear from our readers with any Quick Tips you might have. To contact me, just hit the reply button on any email from us, or use the Contact Us form on the website: http://www.roadbikerider.com/contact. -- J.M.
First, a disclaimer: There's no magic number! Your best pedaling rpm will vary depending on factors such as a hill's steepness, its length, your bike's gearing and how you're feeling.
Generally, you want to be in a gear that lets you keep a climbing cadence of at least 80 rpm. (If your computer doesn’t measure cadence, simply count how many times your right foot comes around in 30 seconds, then double it for revolutions per minute.)
A cadence of 80+ helps balance the workload between your leg muscles and cardiovascular system.
When standing on a hill, here's a way to tell if you're climbing with an efficient cadence even without counting pedal strokes.
If you're bobbing, the gear is too low (too easy). It's letting you drive through the power stroke too quickly. Shift to the next higher gear (smaller rear cog) and this should put you into the right zone.
If you're working the bike side to side to maintain momentum, the gear is too high (too hard). Your leg muscles will quickly fatigue under the strain. Shift to a lower gear (larger rear cog).
Thanks to brake/shift levers, you can change gears while standing and not lose much momentum. For those of us riding mechanical systems, try to lighten pedal pressure just as you make the shift. This helps the derailleur move the chain quicker with less jerking or gnashing.
Coach John Hughes' Cycling Past 60, Part 2: For Recreation builds on the foundation of information for 60+ riders in Cycling Past 60, Part 1: For Health and uses the concept of “Athletic Maturity” to design more rigorous programs for more athletically mature riders. Part 2 builds on Part 1 and assumes that you have read it and taken the test to determine your Athletic Maturity. latest is for both health-focused and recreational cyclists who ride with more intensity. This 23-page eArticle includes the six different health maintenance objectives for different components of your physiology, eight basic (and four advanced) training principles, types of rides, cross-training and recovery tips.
It includes six different structured workout programs, three each for Endurance and Performance cyclists, based on levels of athletic maturity.
Our other new titles include:
Dynamic Conditioning Monthly – Part 3: Power Development, by Coach Dan Kehlenbach. It’s the 3rd installment in Kehlenbach’s 5-month series, with each building on the previous installment. Part 3 focuses on power building, particularly functional power.
Coach Harvey Newton’s new 132-page Strength Training for Cyclists Manual, which can be purchased on its own or as part of the entire Strength Training for Cyclists System (eManual, DVD and 28-page hard copy Quick Start Guide). This is the strength training resource for cyclists.
Coach David Ertl’s eArticle Keeping Off The Pounds – a Strategy for Maintaining Body Weight in the Cycling Off-Season was written to complement his best-selling eBook, Pedal Off The Pounds. It contains both nutrition and workout tips for managing your off-season weight.
Coach John Hughes’ eArticle Cycling Past 60, Part 1: For Health describes how your whole body ages and gives you six different health maintenance objectives for different components of your physiology, including comprehensive fitness programs that address these objectives.
All of our more than 100 titles are available for instant download.