Newsletter Issue No. 941

November 26, 2020

How Do I Improve My Cycling Speed?

By Coach John Hughes

Improving your speed isn’t super hard and doesn’t have to be very painful. Here’s how the training paradigm works: Overload -> Damage + Recovery = Improvement. Read more.

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10 Tips to Prevent Saddle Discomfort

By Coach John Hughes

In a survey of RBR readers, saddle discomfort and saddle sores were the most frequent physical problem while riding.  In another study of amateur endurance cyclists more than 60% reported butt pain and of these cyclists about 50% had to alter the riders riding style or temporarily stop riding. Read more.

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Spice Guy (Turmeric and Knee Pain)

By Jim Langley

A little over two years ago, I wrote a Tech Talk called A Simple, Effective Exercise to Help Relieve Cycling Related Knee Pain. In it, I described something known as the Muncie Exercise, which was (at the time) starting to help me get past debilitating knee pain. Read more.

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Tifosi Tsali Sunglasses Review

By Sheri Rosenbaum

Last month Tifosi launched their latest sunglasses called Tsali. Designed for all your outdoor activities, this new model comes with interchangeable lenses, is stylish, offers excellent visibility, and like all Tifosi eyewear, it’s affordable. Read more.

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Cycling Deals

Why Wait Until Black Friday? Save Up to 25% at Competitive Cyclist’s Pre-Black Friday Sale! Click here to see the sale.

Check out Endura’s Luminite Reflective Cycling Gear line.

Get free shipping on Nutcase bike helmets.

Get 15% off regular priced items at Planet Cyclery when you use the code: ILOVECYCLING at checkout.

Skout Organic: 15% off. Organic bars made with your adventures
in mind. Use code 87431 for 15% off on any order of any size!

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Bryton Rider 750 GPS Bike Computer Review

By Rick Schultz

I have been working with Bryton for quite a few years now, ever since they asked me to help with (a) recommending new features & functionality, (b) testing existing features & functionality and (c) long term testing of new and existing products. Read more.

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Proviz Sports Classic Cycling Vest – Quick Review

By Sheri Rosenbaum

Proviz Sports recently introduced their new Classic Cycling Vest in both a men’s and women’s version. This waterproof and windproof vest offers great protection from the elements, especially on cold, wet days. There are two waterproof zipper side pockets to keep valuables safe, while the drop tail keeps your backside dry. Read more.

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Will an Elliptical Trainer Help My Riding?

Question: I’m returning to cycling after a 20-year layoff. I weigh 195 pounds and quit smoking two months ago. On the flats, I can ride for hours, but in the hills my endurance stinks. I don’t have an indoor trainer but I have access to an elliptical trainer. Will workouts on it improve my riding? — Joe B. Read more.

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Eating Lots of Sugar May Damage Your Colon

By Gabe Mirkin, M.D.

A study from the University of Texas, Southwestern Medical Center, found that mice fed diets high in sugar developed severe colitis by increasing harmful colon bacteria and decreasing healthful colon bacteria. The researchers fed mice various dietary sugars such as glucose, fructose, and sucrose for seven days. The high-sugar diet damaged the gut’s protective mucus layer to increase risk for persistent diarrhea, abdominal pain, and rectal bleeding. Read more.

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Ask The Coach: Can I Lose Weight Cycling?

QUESTION: Can I lose weight cycling? I’d like to shed some pounds and I already have a bicycle in the garage. — Charles F

Coach Hughes Replies: Yes!  Cycling is a great way to lose weight for many reasons. Read more.

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Butt, Hands & Feet: Preventing and Treating Pain in Cycling’s Pressure Points

You know from experience that pain in your butt, hands or feet makes a ride uncomfortable and may even cause a DNF. Coach John Hughes’ eArticle Butt, Hands & Feet will teach you what you can do to prevent pain in these areas. He reviews the general factors that contribute to discomfort on the bike including your choice of a bike, anatomical issues, whether the bike fits you correctly, and how your fitness and technique could contribute to a problem.

Learn more.

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Question of the Week

Have you tried turmeric as an anti-inflammatory supplement?

Other Cool Stuff to Read

YouTube: Ride Illinois: Cold Weather Cycling Tips
VeloNews: Banned Zwift racer issues statement of defense.
VeloNews: Shimano patents suggest wireless, 12-speed coming
Outside: Why (and How) You Should Master the Turkish Get-Up

End Note

I would like to commend VeloNews for this recent article that basically says there is no scientific evidence that SFR (slow frequency revolution — or low cadence) intervals do any good and can do more harm than good.

Here’s my take on this topic. As coaches, we are responsible for our athletes, ensuring that the workouts we give them do no harm to them.

I am proud to be a Peaks Coaching Group coach. I am all about training an athlete in a safe and sane manner, and I love the mentoring from Hunter and his words of wisdom and knowledge that help us all be better coaches. No other coaching program is put together as well as Hunters PCG. So, with that said, I will mention it again, I believe that MOST cyclists are riding with too long of crank arms and doing low cadence drills with a lot of power on too long of crank arms WILL damage the knees.

Similarly, if you do heavy squats touching your butt to the ground and standing up halfway then back down it will also damage your knees. In essence, this is what is happening while doing high power low-cadence drills with too long of crank arms.

Set up your bike with the correct equipment based on your sizing and angle measurements by getting a good bike fit. Pick a fitter who knows what they are doing, then it would be safe(r) to do low cadence high power drills if you still wanted to do them.

Coach Rick Shultz, MBA, DBA