September 19, 2019 PDF version for Premium Members is here. Importance of Recovery in your 50s, 60s and Beyond: 9 Tips on Recovery By Coach John Hughes In my recent column about my 70th birthday, one of the key lessons I’ve learned is to ride less and recover more. The results are that the riding I do 1) is more enjoyable because I’m not tired at the start … [Read more...] about Newsletter Issue No. 880
By Arnie Baker, MD Intensity is the load or speed of work performed. It is the “how hard” of a cycling workout. Perceived exertion, speed, cadence, heart-rate, power, and torque monitoring all have important roles to play in assessing work intensity. Other measures of intensity, including blood lactate and oxygen consumption, have their place in physiology labs, sport … [Read more...] about Measuring Cycling Intensity
September 12, 2019 PDF version for Premium Members is here. 10 Tips to Improve Your Mental Toughness By Coach John Hughes My client David finished the arduous Paris-Brest-Paris (PBP) covering 1219km (758 miles) in 89 hours 20 minutes. (90 hours was the cut-off for an official finish.) This is the total time including all the time off the bike including short … [Read more...] about Newsletter Issue No. 879
By Sheri Rosenbaum Hot Single Boa L6 closure for micro adjustabilityAmple ventilation top and bottom to keep feet coolSeamless upper construction eliminates hot spotsVery comfortable from the very first rideTop of tongue has V-cut to eliminate pressure at front of ankle Good price point for high-quality entry-level road shoeStiff sole for good power … [Read more...] about Garneau Milan Boa (men’s) and Sienna Boa (women’s) Road Shoe Review
Let’s face it: Accidents happen. Whether you’re driving a car, riding a bicycle, or even a scooter, there is always a chance that something will go wrong. Don’t feel upset if you’ve been involved in an accident – almost everyone is at some point in their lives, and as long as you know the right steps to take following the event, you can (in most cases) walk away from any … [Read more...] about Had A Bicycle Accident? 5 Things to Take Care Of Before You Call An Attorney
September 5, 2019 PDF version for Premium Members is here. How to Improve as a Cyclist By Coach John Hughes On August 1, 2019, Patricia Anne Baker set the Masters Women’s 80-84 Hour World Record of 27.447km (17.96 mi). Wow! Although this column describes how an older rider can improve, the principles apply to all roadies. Read more. 7 Basic Chain … [Read more...] about Newsletter Issue No. 878
By Arnie Baker Heart rate monitors allow you to observe your heart rate while working out. This helps training, providing immediate feedback about aerobic exercise intensity. … [Read more...] about Heart Rate Based Training for Cyclists
by Sheri Rosenbaum Hot Wrist-based heart rate monitorDownload up to 500 songs and connect with BT headphones for phone-free listeningSync music from streaming services for listings offline (e.g. Spotify)Records a variety of standard and customizable activitiesPerformance monitoring and conditioning dataBroadcast HR to other devices (e.g. Garmin Edge)Stylish, sleek … [Read more...] about Garmin Forerunner 645 Music GPS Watch Review
August 29, 2019 PDF version for Premium Members is here. Cycling in the Heat 101 By Coach John Hughes The human engine is very inefficient. Only about 20 – 40% of the calories you burn move you down the road. The other 60 – 80% generate heat, which must be dissipated. This is why you can feel hot when you’re riding briskly on a cool day. How can you ride … [Read more...] about Newsletter Issue No. 877
By Coach John Hughes 101 – that’s how hot it’s been (or 38 degrees Celsius), depending on where you live. Maybe even hotter for you! How can you ride in the heat and still have fun? How can you train effectively? You’re the Reason Why You Get Hot. The human engine is very inefficient. Only about 20 – 40% of the calories you burn move you down the … [Read more...] about Cycling in the Heat 101
By Richard Ellin, MD, FACP Question: Love the site! Keep up the good work. My question is: I have some nerve damage in my ears and wind noise can be bothersome at times. I sometimes wear foam ear plugs but was wondering if any other alternatives are available. Thanks in advance. -- Steve A. Dr. Richard Ellin Responds: Here are some thoughts from one of my … [Read more...] about Dealing With Hearing Loss While Riding
by Arnie Baker Recovery is the readiness of fitness systems to make further efforts following training and non-training fatigue. Training stressors relate to the volume and intensity of efforts. Non-training stressors include psychological, climate, travel and many other factors. Reducing training and non-training stressors reduces the amount of recovery required. … [Read more...] about Recovery: A Guide for Cyclists
By Alan Bragman Question: I have recently been diagnosed with osteoarthritis in my lower back, after having seen a variety of health professionals. I am a keen recreational cyclist who enjoys competing in centuries and double centuries, but as my back condition has gradually deteriorated over the past few years, I wonder if these longer distances … [Read more...] about How do I Deal with Osteoarthritis?
by Alan Bragman Question: Should I continue training, or cut out exercise, when I’m feeling under the weather? I have a bit of a sore throat and am slightly chesty but no temperature. Should I be exercising, and at what level? -- Paul L. … [Read more...] about Should I Ride When I Feel Under the Weather?
August 8, 2019 PDF version for Premium Members is here. I’m 70! Yikes!!! Lessons from my Journey Through Life By Coach John Hughes Chronological aging is unavoidable; however, you can chose how you live the journey. I was born in 1949. Starting when I was 30 each decade I chose a significant cycling event. Read more. Mid-Season Bicycle … [Read more...] about Newsletter Issue No. 874