Newsletter Issue No. 838
November 29, 2018
PDF version for Premium Members is here.
Lactic Acid is Good for You: Why Everyone with a Healthy Heart Should Do Interval Exercise
by Gabe Mirkin, MD
Athletes use interval training to make themselves faster and stronger, and everyone with a healthy heart can benefit from this technique. A regular exercise program helps to prevent diabetes, heart attacks, and cancers. Interval training can make your exercise program even more effective because it helps to lower high blood sugar better than continuous training by making cells far more sensitive to insulin. Read more.
Maintaining Fitness During the Holidays
by Coach John Hughes
It’s four weeks to Christmas and you’re busier than usual. What can you do to maintain fitness in limited time? If you only have three or four hours a week for the rest of the year what’s the best way to use that time?
There are two approaches. Read more.
Anti-Aging: 12 Ways You Can Slow the Aging Process
by Coach John Hughes
For more information see my eBook Anti-Aging: 12 Ways You Can Slow the Aging Process. Chronological aging is inevitable. However, you have control over how well you will age. Anti-Aging describes the physiological changes that take place as you age, how to assess your current fitness, the training principles that apply to older roadies and exercise programs for each of the ACSM’s recommendations. The 107-page Anti-Aging is $14.99 and only $12.74 for our Premium members with your 15% coupon code discount.
5 Cool Bike Tool Gift Ideas
by Jim Langley
Our Holiday Gift Guide last week featured some sweet tools, a floor and mini pump, a multi-tool and a repair stand. Because you can’t have enough bicycle tools, it got me thinking of some lesser-known yet highly useful items budding mechanics might want to ask for – or that you might want to surprise your grease monkey with. Read more.
Pearl Izumi Versa Softshell Hoodie Review
By Sheri Rosenbaum
Earlier in the Spring Pearl Izumi launched their new Dirt collection which I reviewed. The Versa casual gear was designed to be as trendy on a MTB trail as it is on a bike path or on your commuter bike running errands. For the Fall, Pearl Izumi introduced the Softshell Hoodie. The thoughtful design, earth tones, and functionality are in line with the rest of the collection. Read more.
Strength Train Regularly to Avoid Upper Body Muscle Soreness as a Cyclist
Question: Why do my upper arms, the outside area of my shoulder (where many people have tattoos located), ache on long rides? I have had my bike fitted and I do resistance weight training for my shoulders once a week. – Kevin S.
Coach Harvey Newton Replies: It’s not unusual for cyclists to experience muscle soreness in the upper extremities. There are numerous possible explanations. Without knowing more about your background, here are a few considerations: Read more.
Ask The Bike Fit Coach: Best Stretches Prior and Post Ride, Part 4
By Rick Schultz, MBA, DBA
Here are the final three terrific stretches for cyclists that are useful before and after your ride to keep you comfortable and injury free. These two stretches will help your lower back and the latissimus dorsi muscles in your mid back. To see some of our previous stretches in this series, be sure to read Part 1, Part 2 and Part 3. Don’t forget that when your muscles are cold, you shouldn’t over-do any stretching. Sometimes it’s better to do an active warm up like walking or jogging around the block first. Read more.
Want to learn more and be able to ride better, and more comfortably? Check out our comprehensive book, Stretching & Core Strengthening for the Cyclist. It’s a 57-page eBook, with with nearly 50 different stretching and core exercises (including variations) that is just $14.95.
Amy Schultz has a Doctorate in Physical Therapy, is an accomplished cyclist and has done extensive research on athletes and injury prevention. Amy demonstrates the proper form for all the stretching and core exercises in the eBook. Most of the exercises are easy to do, with more difficult ones labeled. All are clearly illustrated, with actual photos demonstrating the proper technique.