Newsletter Issue No. 905
March 12, 2020
PDF version for Premium Members is here.
Recovery Nutrition for Cyclists
By Coach John Hughes
Arnie Baker, M.D. wrote a good column on Cycling Nutrition: How to Eat After Rides. I’ve coached at camps with Dr. Baker and have several of his books.
Refueling after exercise benefits all roadies whether you ride for fun with your friends, for better health, for greater endurance and for performance. How you should fuel depends on the kind of riding you do. Read more.
A Clever Invention: the Amazing Chain Lift Tool
By Jim Langley
Cycling fans received the worst news last week. Both the North American Handmade Bicycle Show (NAHBS) in Dallas, Texas this year, and the Sea Otter Classic in Monterey, California were postponed due to the coronavirus outbreak. Traditionally these Spring cycling festivals are where the bike industry debuts all its new toys. Without them, there’s going to be a void in product news for a while. Also, because the virus is pushing back pro racing, too – another product launchpad. Read more.
Sponsor: Performance Alpaca Cycling Socks by Fo//ow Ho//ow
Follow Hollow socks outperform competitors largely due to their 80% baby alpaca proprietary blend thread. Check out the RoadBikeRider.com review by Sheri here. After a very successful Kickstarter launch, these socks are in stock and available to order right now directly from the company. Why not add some to your sock drawer? Find out more.
How to Eat and Drink Safely Riding with a Group
Have you ever been in a fast group on a long ride? You can get so focused on sticking with the paceline that you’re too busy, or too nervous, to eat and drink.
That’s a real problem because soon you’re bonked, dehydrated and struggling to maintain the pace. It’s dangerous, too, because a tired rider is a squirrelly rider. Read more.
Sponeed Men’s Cycling Shorts Review
By Stan Purdum
Years ago, I purchased a pair of inexpensive bicycle shorts that were so uncomfortable that I discarded them after a couple of rides and vowed to wear only shorts from major cycling brands. But over the last several months, I noticed low-cost shorts from Sponeed, a company I’d never heard of, showing up in several articles with titles like “Best Cycling Shorts for 2019/2020” and decided to investigate. Read more.
Quick Tip: Shift Into a Harder Gear to Smooth Out Rough Roads
You’ll see the pros do this on cobblestone sections in events such as Paris-Roubaix.
Let’s say you’re cruising along in a 53×19-tooth gear. Spinning and grinning. But uh-oh, here comes a gnarly stretch of bumpy, patched pavement. Read more.
Can I Train for a Time Trial in One Week?
Question: I’ve been unable to follow my regular training schedule because of work. In fact, I’ve done nothing but easy rides for two months. A friend talked me into racing a time trial next week. How can I get ready? — Brenda N. Read more.
Can Intense Exercise Increase Your Risk for a Heart Attack?
The American Heart Association has cautioned that, “Exercise, particularly when performed by unfit individuals, can acutely increase the risk of sudden cardiac death and acute myocardial infarction in susceptible people.” The authors cite more than 300 scientific articles showing that exercising excessively long and intensely may be associated with heart damage, increased plaque formation in arteries, scarring in the heart itself, markers of heart damage in the bloodstream, or irregular heartbeats called atrial fibrillation. Read more.
Nutrition For 100k And Beyond
The principles and recommendations for eating before, during and after a ride apply to all roadies. These are explained in the eArticle Nutrition for 100K and Beyond by Coach John Hughes. Although written for roadies riding 100K and farther, all riders can learn from it.
In addition to showing you how to estimate about how many calories per hour you burn he describes what to eat for endurance, tempo and intensity rides. Learn the difference between simple and complex carbohydrates and he describes the glycemic index, which measures how fast your blood sugar rides after eating or drinking a specific item. He also discusses hydration and electrolytes and concludes by discussing what you should eat every day to ride your best.
Question of the Week
Do you feel comfortable eating during a group ride?
Other Cool Stuff to Read
VeloNews: Riders at Paris-Nice face ‘surreal’ conditions, racing without fans
Bicycle Retailer: Sea Otter and NAHBS shows both postponed.
Outside: What we can learn by studying older marathoners.
Outside: New evidence on the benefits of sun exposure.
BBC: The world’s most flexible mode of transport
End Notes
