Newsletter Issue No. 1073
June 15, 2023
Ask the Coach: Did I Overtrain? Part 1
By Coach John Hughes
Overtraining? Yep — I’ve done that. I started training in 1975 using the Olympic training manual by the Comitato Olimpico Nazionale Italiano, which was translated into English. Although written for racers it seemed like good advice to me. Cycling legend Eddie Merckx was at the height of his career and to improve he simply said, “Ride more.” My goal each year was a faster time in the Davis Double Century. The top 100 finishers started at the front of the field the following year. Starting at the front I could get into a fast paceline. Remember those, Jim Langley? And then one year I got dropped pretty early. I finished before dark but it was ugly. Read more.
Should Herbert Switch from Road to Mountain Pedals?
Jim’s Tech Talk
By Jim Langley
This week’s technical question is from “Herbert” who is having difficulty with his Shimano road clipless pedals. Read his ask and my answer and add any tips you’d like to offer. There are many issues you can run into with clipless pedals so your advice will help Herb and others with problems. Read more.
Smith Dispatch with MIPS Helmet – Quick Review
By Sheri Rosenbaum
Whether you are riding your daily commuter bike to work or an E-bike on the trails, Smith’s Dispatch helmet has you protected. The company’s new helmet is E-bike certified, has zonal Koroyd® with MIPS®, and more rear coverage for enhanced impact protection. MIPS reduces rotational forces caused by an angled impact to the head, while the Zonal Koroyd coverage is for energy-absorbing protection. Read more.
Exercise Safety and Air Quality
By Coach John Hughes
RBR reader Gary F. asks, “With all of the smoky days this summer and the air quality index running around 150 or so, do you curtail or modify your workout schedule to avoid the smoke?”
Gary, this is an excellent question because smoke and also ozone levels are international problems. There are multiple pollutants in the air. The general Air Quality Index (AQI) devised by the Environmental Protection Agency (EPA) aggregates the pollutants into one numerical index. Read more.
30 Cycling Training Tips to Get Faster on Your Bike
By Arnie Baker, M.D.
The only way to get finished is to get started.
The following is a list of general hints to keep in mind during the course of your training regimen, whether you are a beginning or seasoned cyclist, or are training indoors or out. Come back to this list for a quick reference occasionally as a way of initiating a review of your overall program. The tips will help keep you on the right track. Read more.
Muscle Cramps: Prevention and Treatment
by Gabe Mirkin, M.D.
Muscle cramps occur most often at night when you are sleeping, but they also can occur when you exercise vigorously, tear a muscle, or keep one leg in an awkward position, such as sitting in a chair in the same position for a long time. Muscle cramps are classified into those that occur during exercise and those that can occur at any time not related to exercise, usually at night. Read more.
Effective Cooling for Cyclists
By Coach John Hughes
During the hot summer, hydrating properly is one of the keys to riding in relative comfort. And it’s not as simple as “drink before you’re thirsty” and “drink early and drink often.” Here’s why. Read more.
Endurance Training and Riding
Endurance Training and Riding, by Coach John Hughes, explains in detail how to train and what to eat to achieve the above benefits. I originally wrote the articles to help riders doing 100K, 200K and longer rides; however, all of the principles and training programs also work for roadies doing shorter rides.
- Beyond the Century describes training principles and different training intensities and how to integrate these into a season-long program of endurance rides.
- Nutrition for 100K and Beyond provides you with the information you need to fuel your engine before, during and after endurance rides.
- Mastering the Long Ride gives you the skills you need to finish your endurance rides.
Question of the Week
Reader, how old are you?
Cool Stuff to Read
CandaceBurt.com: Setting a World Record: 200 days, 200 ultramarathons and 6,400 miles later
Bike Radar: Two dream-spec Italian bikes with Campagnolo’s Super Record Wireless groupset
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End Notes
