Newsletter Issue No. 850
February 21, 2019
PDF version for Premium Members is here.
Ask the Coach: Reader Questions on Winter Training for Endurance
By Coach John Hughes
I’ve had several excellent follow-up questions on my column on 8 Tips for Endurance Training This Winter. Here are some of the questions that readers sent in, and my answers to those questions.
Winterize Your Bikes
by Jim Langley
Even though the winter weather is fairly tame here in Santa Cruz, California, I know that in a good many other locales nothing – not snow, or freezing rain, or iced-over pavement, or hurricane gusts that leave normally clogged roads car-free – will stop some roadies from getting their rides in during the winter.
For these hardy winter riders, I know that their bikes must take a beating. And even for those of us whose winter rides might include only some additional wetness, road grit, etc., winter is still a great time to do a little additional work to keep your bike running smoothly. Read more.
Castelli Difesa 2 and Difesa Thermal Cap (Unisex)
by Sheri Rosenbaum
Last week I reviewed Pearl Izumi’s Tour/Sugar road shoes which was a throwback to the classic lace up kicks. Sticking with throwback Thursday’s, this week I’m reviewing two of Castelli’s new Difesa cycling caps that have that vintage flair.
Difesa is Italian for Defense, which is the perfect name for Castelli’s Difesa 2 and Difesa Thermal, as they provide warmth and protection from the elements. Read more.
Do You Also Ride a Mountain Bike?
SPONSORED CONTENT
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From today until Sunday at midnight, February 24, they’re offering Road Bike Rider newsletter readers 10 percent off if they use the coupon code, (it’s in this spot in the newsletter email itself). Even if you’re a pure roadie, you might find something like a multi-tool, floor pump, indoor trainer or sunglasses. I’ve personally been a customer since last March, when I bought some Finish Line Sealant. Check them out!
Do You Know These Cycling Training Terms?
by Fred Matheny
Every human activity has its own jargon, a unique set of words (or a unique way of using familiar words) that befuddles newcomers. Learning the lingo is the key to understanding the activity and getting accepted by its practitioners.
Training on the bike may not be as jargon-ridden as medicine, yachting, pipefitting or musical counterpoint—but it comes close. Read more.
Learn About Effective Endurance Training from Coach Hughes
My three-article bundle Endurance Training and Riding explains in detail how to train and what to eat to achieve the above benefits. I originally wrote the articles to help riders doing 100K, 200K and longer rides; however, all of the principles and training programs also work for roadies doing shorter rides.
Beyond the Century describes training principles and different training intensities and how to integrate these into a season-long program of endurance rides.
Nutrition for 100K and Beyond provides you with the information you need to fuel your engine before, during and after endurance rides.
Mastering the Long Ride gives you the skills you need to finish your endurance rides. Learn more.
Wear 2 Pair of Shorts on the Trainer
This is a tip we ran a while back, but it’s still quite relevant in the winter when so many of us are riding on trainers! Coach Mark Edwards (Jim Langley’s coach) sent us this quick tip in response to an Ask the Coach column by Coach Fred Matheny that offered tips on choosing a good saddle for indoor training. Here’s what Coach Edwards wrote.
Great and timely topic as those of us in the Northern hemisphere endure the winter. As someone who’s spent more time than I’d like to admit on a stationary trainer, I appreciate and have used all of your tips. Read more.
Brain Benefits from Exercise
by Gabe Mirkin, M.D.
Three new studies help us understand the many good things that exercise does for your brain. The first study, from the University of Maryland, shows that a regular exercise program alters blood flow to the brain to improve mental function in older people who suffer from mild cognitive impairment that often precedes dementia. The second study, from Columbia University, shows that exercise can improve thinking skills in people of all ages (Neurology, January 30, 2019). The third study, from McMaster University, shows that exercise-induced muscle changes can help to boost mood in older adults. Read more.
Question of the Week
Do you also ride a mountain bike or are you a pure roadie?