Newsletter Issue No. 909
April 09, 2020
PDF version for Premium Members is here.
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. He hit a pedestrian, who suffered minor injuries, but the man crashed, skidded and his helmet was knocked askew. The husband died of brain injuries. Read more.
Quick Tip: Finding and Fixing a Ticking Noise
By Jim Langley
Noises, like ticking coming from somewhere on the bike can ruin even the nicest ride. First it’s annoying, then you wonder if it’s going to cause a bigger problem or worse, something’s going to break. Read more.
Sponsor: Susie’s Smart Breakfast Cookie
If you aren’t eating two servings of fish every week, you might not be getting enough Omega 3 in your diet. According to WebMD, “Not only does your body need these fatty acids to function, but also they deliver some big health benefits.” Each Susie’s Smart Breakfast Cookie provides 2 grams of Omega 3s from sources including walnuts, flaxseed and canola in the form of a delicious cookie that comes in flavors including Orange, Cranberry Nut, Gingered Apple, Banana Coconut and Cocoa. Use one to fuel up on a ride, or as a quick and easy breakfast replacement to switch things up while we’re staying at home. Learn more about the Breakfast Cookies here.
Read what RBR Premium Member Randy Birch had to say about them here. Or read Sheri’s review of the cookies on our site.
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Slopeside Syrup Untapped All-Natural Nutrition
By Sheri Rosenbaum
A great find I made at the CABDA Midwest this past February was Slopeside Syrup Untapped waffles. I had never heard of the brand and as one of their reps told me about their products, he kept handing me samples to try. The first flavor he went for was their flagship Maple. Very tasty but not overpowering with sweetness. Read more.
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 longer, sodium must also be considered. Read more.
Anti-Aging 12 Ways You Can Slow the Aging Process
Coach John Hughes has been riding since the 1970s and coaching since the 1990s. He has earned coaching certifications from USA Cycling and the National Strength and Conditioning Association. He is the author of the best-selling Anti-Aging 12 Ways You Can Slow the Aging Process as well as over 40 other eBooks. Coach Hughes wrote this eBook for all roadies age 50 and older. It will teach you how you, too, can fight the physical effects of chronological aging.
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. You need to lift a weight heavy enough to damage muscle fibers to make a muscle bigger and stronger, but causing more damage than that increases your chances of injuring yourself. Read more.
Why Does My Crotch Get So Sore on a Trainer?
Question: I’ve been stuck on the indoor trainer here in Minnesota for months. I don’t mind riding inside, but my crotch gets much sorer than it does while riding outside. I use the same shorts, saddle and bike and never ride more than an hour at a time. Any solutions? — Brenda L. Read more.
What Makes an Efficient Pedal Stroke?
By Coach Rick Schultz
First off, getting a great bike fit is absolutely essential before we can start talking about correct pedaling style, pedaling efficiency and power. The reason is that it will put you in the right position for maximum power while minimizing a chance for injury. I believe it’s important to get a bike fit from someone who looks at bike fitting from a kinesiology point of view. I work with several physical therapists and can relate our process. Read more.
Question of the Week
Do you get annoyed by weird bike noises?
Other Cool Stuff to Read
Road.cc Who wants to try a Virtual Race Across America on Zwift?
Outside: High Viz Only Matters If Drivers Pay Attention
MySportScience: The role of energy density in weight management
End Notes
