Newsletter Issue No. 1051
January 12, 2023
7 Tools for Pacing on Longer Rides
By Coach John Hughes
What’s a long ride? A ride longer than you’re used to. If your normal weekend ride is 30 miles then 50 miles is a long ride. If you’ve ridden 200K (125-mile) brevets then a 300K (187-mile) brevet is a long ride.
RBR reader Bud wrote last week, “In a few months I will ride my first 300K (187-mile) brevet. A friend told me that the rule for pacing long rides is: Never go anaerobic. Sounds like smart advice, but how can I tell when I’m in danger of doing it?” Read more.
Shut Up Bike!
Jim’s Tech Talk
By Jim Langley
Last week’s Tech Talk was actually a rerun from 2020 of a column I wrote covering bike noises, how to find them and fix them, i.e. shut them up. Like Jensie’s famous chant “Shut Up legs,” I think you can argue that clicks, ticks, creaks, squeaks, clunks and all those other mystery noises can be even more annoying than aching, tired legs. And, it’s definitely satisfying when you find the noisemaker and shut it up. Read more.
7mesh Seton Vest Review
By Brandon Bilyeu
A vest is a pretty simple garment but can have a big impact on comfort. Typical cycling vests or gilets are designed to be lightweight for packing in a pocket, block cold wind at the chest, and release heat at the back. The Seton Vest is a heavier thermal vest that utilizes 7mesh’s new WTV technology to provide comfort across a wide temperature range. WTV stands for Wind, Thermal, and Ventilation. The WTV fabric is used throughout the entire vest, both chest and back. Read more.
Trek Commuter PRO RT Cycling Light Review
By Sheri Rosenbaum
Trek launched its new Commuter Pro RT light in late 2022 with a new feature called Kindbeam. The light uses a lens and reflector to direct the beam toward the ground, thus preventing it from shining up. As a result, it avoids blinding oncoming drivers or cyclists, making it ideal for commuting, multi-use paths, and MTB trails. Read more.
Does Crank Length Matter?
By Rick Schultz
In about 15 minutes, GCN Tech did a pretty good job of discussing the complicated subject of crank length in their YouTube video below. Of course, what was discussed is just the tip of the iceberg. I’m afraid many cyclists will listen to them, invest in shorter-cranks (vs “right-sized” crank arms as I call them – they become right-sized after the bike fit) without making other adjustments and end up worse for it. Read more.
How Do You Know If Your Cycling Shorts Are Worn Out?
QUESTION: How do you know if your cycling shorts are worn out? I don’t want to waste money if mine are still good, and then I read about people buying new ones after less than a season. – Justin C
Do Toe Covers Really Work?
QUESTION: I’m a beginning roadie although I have been a marathon runner for many years. I think I’ve done everything right in making the switch. I went to a reputable shop, got a good bike fit and bought clothes and accessories. But one item that some cyclists wear has me stumped. Do “toe covers” (for lack of a better term) actually keep feet warm? — Mark W. Read more.
Endurance Training and Riding — 3-Article Bundle
Want to improve your cycling? Ride more easy miles. In Endurance Training and Riding, Coach John Hughes emphasizes that low intensity endurance riding brings about specific physiological changes that don’t result from harder training. These include improving your:
- ability to utilize fat for energy;
- capacity to store glycogen in your muscles and liver;
- muscular endurance by increasing the number of mitochondria, the subcellular structures where aerobic energy is produced; and
- neuromuscular efficiency of pedaling.
Coach Hughes has written three articles about endurance training and riding — Beyond the Century, Nutrition for 100K and Beyond, and Mastering the Long Ride — which we are pleased to offer as a bundle.
Question of the Week
How many drop handlebar (road bike style) bikes do you own?
Cool Stuff to Read
Road.cc: The rising cost of cycling — when will this crisis stop!?
VeloNews: Pinch flats, non-tubeless road tires set up tubeless, wires in tires
Cyclist.co.uk: 5 road tech predictions for 2023: New bikes, new groupsets and more
Triathlete: Ask a Trainer: Why Am I So Sore After Lifting Weights?
End Notes
