Newsletter Issue No. 1036
September 29, 2022
Anti-Aging: Back on Top
By Coach John Hughes
December 2021
Gasping for air. I can do this. I’ve climbed Berthoud Pass many times. I live at 9,000 feet. I’m only at 11,000 feet. Pressure on my eyeballs. The top’s just 300 feet higher. Legs feel like tree stumps. No room between the guardrail and US 40. Not safe to stop here. Vision narrowing. Another 100 yards … then I can get off the road … need to rest.
I’m not on my bike. What happened? How long was I out? Read more.
Tech Q & A: Pondering Shimano STI Shift Cable Breakage
Jim’s Tech Talk
By Jim Langley
RoadBikeRider reader Bob AtLee asked this great question,
“Yesterday, after a month or so of sluggish shifting on my rear derailleur (Shimano 105 brake / shifter with an Ultegra derailleur) I finally peeled back the rubber hood on the brifter and lo and behold, there was the tangled mess of an almost-snapped inner cable, where the cable bends to go around a white plastic guide. My guess is it’s a couple years old, maybe 10,000 km on it. Being an old fart I shift a lot. Read more.
Gregory Packs Pace 6 H2O Hydration Pack Review
By Sheri Rosenbaum
A hydration pack is my go-to when riding trails and gravel or hiking. But in warmer temperatures, it’s always a struggle to keep water cold, no matter how much ice you put in the bladder. That’s until I tried Gregory Packs’ Pace 6 H2O pack. It has an insulated compartment that keeps water cold for up to four hours, longer than a traditional pack. I’ve also stashed a sandwich in the compartment to keep it cool. Read more.
2022 GOREWEAR C5 Opti Bib Shorts Review
By Rick Schultz
I wrote an article a little while back reviewing a pair of GOREWEAR Long Distance Bib Shorts. I’ve been wearing these as well as another bib short. As written in the review, the chamois on the long-distance-bibs don’t fit me 100 percent, so I usually use them only on shorter rides. Recently, GORE sent another pair of bib shorts, these are summer-weight, and being a slightly thinner material, these stretch a little more, and the redesigned chamois pad on these C5-Optio-Bibs fits perfectly. Read more.
Regardless of Your Age, It’s Best to Better Your Balance
By Kevin Kolodziejski
A tightrope walker who performs without a net definitely has it. A CEO who works 100 hours a week certainly does not. What’s the answer to this pithy riddle?
Balance.
It’s something you want to have in spades when you clean the gutters and reach a bit too far from a ladder on less-than-level ground. Or when you carry the groceries from the car and somehow stumble on that crooked porch step you always warn others about. It’s something you don’t want to give up as you get old — because of what often happens when you do. Read more.
Tailwind Active Hydration Drink Mix – Quick Review
By Sheri Rosenbaum
Recently, Tailwind went through a rebranding exercise after realizing not all athletes fall under the “endurance” label but can still benefit from a quality hydration product. As part of their focus on non-endurance workouts, the company launched its Active Hydration drink mix in mid-July. The product is formulated for shorter workouts making it perfect for the gym or a quick ride or run. Read more.
Late Afternoon Exercise Helps to Control Blood Sugar, Cholesterol and Triglycerides
A study from Japan found that exercising in the late afternoon (4-6 PM) helps to control blood sugar, cholesterol and triglyceride levels better than exercising in the morning (9-11 AM) (Front Endocrinol, July 19, 2022). Read more.
Ask the Coach: Caffeine and Dehydration
By Coach John Hughes
RBR Reader Jack asks, “I love my coffee. When I stop at a convenience store with my buddies, I usually get a Coke or sometimes a Starbucks Frappuccino. They give me a hard time saying caffeine causes me to pee more and I get dehydrated. But I don’t go to the bathroom any more than they do after drinking Gatorade. Does caffeine dehydrate me?” Read more.
Anti-Aging E-Book: 12 Ways You Can Slow the Aging Process
Anti-Aging: 12 Ways You Can Slow the Aging Process, by Coach John Hughes, includes chapters on how to meet the ACSM’s recommendations on aerobic, high intensity aerobic, strength training, weight-bearing exercises, balance and flexibility. Hughes includes sample weeks and months for different types and amounts of exercise and gives you plans to build up to 100 km and 100-mile rides. Hughes includes a plan to increase over two years your annual riding from around 4,000 miles (6,500 km) to over 5,000 miles (8,000 km) a year. You can easily modify the plans for different annual amounts of riding. Hughes includes the importance of recovery and how to gauge if you are getting enough recovery, including how to combine the different kinds of training into programs that balance training and recovery.
Question of the Week
Have you ever had a shifter cable break?
Cool Stuff to Read
VeloNews: Tech FAQ: E-Bikes for rehab while riding with fast friends
YouTube GCN: 7 Things You Didn’t Know Your Wahoo Bike Computer Could Do
Cyclist.co.uk: Gravel bike gearing: Everything you need to know
Selle Anatomica blog: How Cycling Headbands Can Make You Pedal Slower
Outside: How Much Better Can Mountain Bikes Get?
End Notes
