By Coach John Hughes Arnie Baker, M.D. wrote a good column on Cycling Nutrition: How to Eat After Rides. I’ve coached at camps with Dr. Baker and have several of his books. His key points are: Refueling after exercise is a proven recovery strategy.The sooner the better. Refueling during exercise is best.Prompt refueling benefits both endurance and strength … [Read more...] about Recovery Nutrition for Cyclists
By Coach John Hughes Ever hit the wall? Then you understand the title of this column! In last week’s newsletter there was an excellent column Cycling Nutrition: How to Eat during Rides by Arnie Baker, MD. I’ve coached at camps with Dr. Baker and have several of his books. His key points are: … [Read more...] about Ride, Eat, Enjoy
By Coach John Hughes RBR reader John Meiers writes, “Being fairly new to road cycling (couple of years) and starting late in life at 65 I am finding my wrists are turning out to be a weak spot in cycling. Have my road bicycle on a rear wheel trainer indoors for the winter. Is there any information about making my wrists stronger?” … [Read more...] about 4 Things To Do to Prevent Upper Body Fatigue / Pain
By Coach John Hughes Effective training results from riding in the proper zones (plural). One of the biggest mistakes my new clients made before working with me was always riding at about the same level of effort. (The other was riding too many miles!) … [Read more...] about How To Do Endurance Training Correctly
By Coach John Hughes It depends on how much riding you did over the fall and what your objectives are. Elizabeth Wicks races 12- and 24-hour events. Last week I discussed how 76-year-old Wicks trains for sustained speed. She does a specific type of intensity training, sweet spot workouts (described below), which are the optimal way to build sustained power. … [Read more...] about Should You Do Intensity Training This Winter? (Part 2)
By Coach John Hughes It depends on how much riding you did over the fall and what your objectives are. This week I discuss how a 76-year-old woman trains for speed. Next week I’ll describe how a 62-year-old man should train for climbing power. … [Read more...] about Should You Do Intensity Training This Winter? (Part 1)
By Coach John Hughes Last week’s column was How Much Should You Train to Get Faster? After I posted it to Facebook, readers made a number of good responses. … [Read more...] about How Much Should You Train to Improve Cycling Performance, part 2
By Coach John Hughes Coach Hughes: I’ve been friends with Elizabeth Wicks for several decades and have coached her for many ultracycling 12- and 24-hour races. She turned 75 in 2019 and gave herself a birthday present of riding PAC Tour’s 1900-mile Ridge of the Rockies trip in July, which was challenge enough. But she then added another challenge for the year and we … [Read more...] about Elizabeth Wicks Turns 75 and Rides 7,500 miles in 2019!
By Coach John Hughes My long-time friend Bruce Perry asked me a good question. I met Bruce and his wife Becky when we rode the PAC Tour Transcontinental in 1988. Bruce and Becky rode tandem. We averaged 152 miles / day for 17 straight days. I remember a couple of days that were almost double centuries. Bruce reminisced “As I remember the trip now it was not … [Read more...] about Ask the Coach: Strength Training for Older Roadies
By Coach John Hughes I love to cross-country ski in the winter and we’ve had great early season snow in the Colorado mountains. Before we go to bed we check the National Weather Service forecast and in the morning we read the Open Snow specific forecast for the ski areas in Colorado. I’ve already skied 14 days this winter — some winters we aren’t on the snow yet. … [Read more...] about Aging Up and Wising Up: Why Coach Hughes is Thankful He’s 70
By Coach John Hughes We’re each an experiment of one. Here’s what I’ve learned from almost 50 years of research and experimentation. … [Read more...] about What’s the Best Food for Cycling?
By Coach John Hughes Note the title of this piece “Why Stretching May Help You.” Each cyclist is an experiment of one with different goals, and different strengths and weaknesses. That’s what makes coaching interesting! As a coach I look holistically at all the variables that will help a cyclist reach that person’s goals. I stay current on the latest research, but I also … [Read more...] about Why Stretching May Help You
By Coach John Hughes I turned 70 this year and in an earlier column I wrote about Lessons from my Journey Through Life. The basic message is that chronological aging is unavoidable; however, you can choose how you live the journey and control physiological aging. … [Read more...] about Can Coach Hughes Still Improve? I Hope So!
By Coach John Hughes In last week’s newsletter Dr. Mirkin wrote an informative column Tips for Keeping Your Maximum Heart Rate Up As You Age. He’s correct that the formula of (220 – your age) is a wildly inaccurate way to determine your maximum heart rate. However, your max heart rate – even if determined with a heart rate monitor by riding all out – is … [Read more...] about Older Riders: Why Max Heart Rate Is Irrelevant
By Coach John Hughes My longtime friend John Lee Ellis, age 67, completed his sixth Paris-Brest-Paris (PBP) this summer. PBP is a 750-mile (1200 km) continuous ride from the outskirts of Paris to Brest and back, which must be completed in 90 hours or less. The 90 hours includes all stops for rest stops, meals, sleep, mechanicals, etc. Ellis finished in 83 hours 9 … [Read more...] about Setting Goals as You Grow Older