What to Wear Cycling in Varying Weather, a Conversation with Coach Ertl This column began in early December when I started trading emails with Coach David Ertl. Coach Ertl lives and rides in Iowa. I grew up in neighboring Missouri and can attest to the terrible weather (and the 100-degree-plus extremes — in normal years!) possible […]
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What to Wear in Various Weather
Dictionary of Cycling Lingo
A List of Common Terminology to Decipher the Sometimes Arcane Patois of Road Cycling Ever wonder what cyclists are talking about when they start throwing around weird slang? We’ve created a bicycling dictionary for you, with definitions of the most common phrases and words related to cycling. Did we miss a word? Leave a comment […]
DIY Maltodextrin Nutrition
By Arnie Baker M.D. The priorities for nutrition for aerobic endurance exercise—long rides, runs, walks, or triathlons—are water, calories, and sodium. For events under an hour, no special nutrition may be needed. For most events over an hour, concern yourself mainly with fluids and calories. For long-distance events that last most of a day or […]
How Often Should You Lift Weights?
By Gabe Mirkin, M.D. You can become very strong and grow large muscles just by lifting a single set of 6 to 12 repetitions of a weight that is 75 percent of your maximum, three times a week (Sports Med, Apr 2020;50(4):751-765). You need to lift a weight heavy enough to damage muscle fibers to […]
Vehicular Cycling: 23 Tips for Safer Cycling
By Coach John Hughes Several years ago a man was descending from the foothills in Boulder, CO with his wife. Several pedestrians hit the button to flash warning lights signaling they were about to use the crosswalk to cross the road. Vehicles — including bikes — are required to stop. The wife did, husband didn’t. […]
Cycling Training Zones for RPE, HR and Power May Differ on the Trainer
By Coach John Hughes The key to training effectively is riding at different intensities depending on the purpose of the workout. Your intensity shouldn’t be the same if you are training for endurance or for power or for speed or doing an active recovery ride. This applies whether you’re riding outdoors or on the trainer. […]
Quick Tip: What To Do When Your Wheel Goes Off the Pavement’s Edge
Get back on the pavement after dropping your wheels off the edge. You may not want to put yourself in this risky predicament for the sake of practice. But if you remember this tip, you can do the right thing when the time comes.