Newsletter Issue No. 829
September 27, 2018
PDF version for Premium Members is here.
Ask the Coach: Peaking for Two Cycling Events
By Coach John Hughes
RBR reader Dan Austad asked on September 12, “I am planning to do the National Senior Game’s 5K time trial on June 15 and the 10K time trial on June 16, 2018. (If I get an invitation maybe the road races on June 18 and 19) and then do Paris-Brest-Paris (PBP), which starts on August 17, 2018. I also plan to compete in tennis at the Senior Games from June 14 through June 25, 2018. Can you give me some ideas on how to coordinate training to maximize my performance at both events? Read more.
Beginner’s Guide to Clipless Pedals, Part 2
By Jim Langley
In Part 1 of this beginner’s guide, we covered the basics of clipless pedals and how they came to be. Catch up here. Afterwards in our comments section, helpful reader Steve Kearney pointed out that, “You haven’t mentioned the fundamental reason for purpose-built riding shoes. That is the solid sole that doesn’t compress each time you apply force to the pedal. New riders may not realize that every other shoe is built for comfort with padding of some kind to absorb shock.” Read more.
Learn More About Bicycle Endurance Training From Coach Hughes
Want to improve your cycling? Ride more easy miles. Here’s why.
Coach Hughes emphasizes in this bundle that low intensity endurance riding brings about specific physiological changes that don’t result from harder training. These include improving your ability to utilize fat for energy, capacity to store glycogen in your muscles and liver, muscular endurance by increasing the number of mitochondria, the subcellular structures where aerobic energy is produced and neuromuscular efficiency of pedaling. Read more about the bundle.
New, From GU! A Review Round Up.
By Sheri Rosembaum
About a month ago the GU Energy rep sent me some samples of their new gel flavors – French Toast, Birthday Cake and CHAi LATTe. Prior to that they had also sent a few samples of their Stroopwafels. Personally, my stomach can’t handle real sweet nutrition or hydration products, so my go to GU has always been Vanilla Bean. When I got my sample packets, I knew the Birthday Cake would be too sweet and I’m not a fan of chai. So, I enlisted my two friends to be test monkeys for me and I took the French Toast for myself. Here’s what we thought about everything. Read more.
Exercisers Should Follow A Heart Healthy Diet
By Gabe Mirkin, MD
A study of 798 asymptomatic and apparently healthy master athletes (runners, cyclists, triathletes, rowers and hockey players), 35+ years old, who exercised fairly vigorously 3-7 days a week, found that 10 percent had greater than 70 percent blockage of the arteries leading to their hearts (BMJ Open Sport & Exercise Medicine, 2018;4 (1):e000370). This does not mean that exercise increases risk for a heart attack. Exercise helps to prevent heart attacks, but exercise does not prevent plaques from forming in arteries. This study reminds us that even master athletes should follow a heart healthy diet. Read more.
Apogee Sports Elite Short Sleeve Jersey and Club Bibshorts Review
By Brandon Bilyeu
Apogee Sports is a Canadian company specializing in custom kit for clubs/teams in multiple sports including cycling (road and MTB), triathlon, canoe, kayak, speed skating, XC skiing, and even accessories like tents and banners. They cover all the bases with offerings for men, women, and juniors. Not only are the products designed in Canada, but they are also manufactured in Canada. Road cyclists can choose between three different fit/feature levels that also help control the price: Club, Elite, and Super Elite. While you can order quantity one, the more you order the better price you get per piece. Read more.
How to “Cheat” on Your Next FTP Test
By Rick Schultz, MBA, DBA
Here’s a testing protocol to show you your absolute 100% potential for a 20 minute FTP effort. This FTP test shouldn’t count towards an actual number to base actual training on, but just to show yourself what you’re capable of. So when completed, you can choose to deduct the official 5% of the post test results used to compare the actual 1-hour results or, let the numbers stand for bragging rights! I would certainly not count this as an official FTP test that will be used to base all of your future training workouts on, but as a fun and novel specialized 20-minute effort that will tell you what your actual true potential is. Read more.
Question of the Week
Which pedals do you use on your road bike?