By Coach John Hughes My client Ted is going to the Alps later this month with a buddy to climb some of the classic climbs of the Tour de France including Alpe d’Huez, the Col de la Madeleine, and the Glandon. Their rides will take from 3:00 – 4:30 hours and the daily rides range from 149 feet / mile to 189 feet / mile. Ted is training for the long course of the … [Read more...] about 13 Ways to Improve Your Climbing
Showstoppers III: 10 Tips to Prevent Saddle Discomfort
By Coach John Hughes In a survey of RBR readers, saddle discomfort and saddle sores were the most frequent physical problem while riding. In another study of amateur endurance cyclists more than 60% reported butt pain and of these cyclists about 50% had to alter the riders riding style or temporarily stop riding. Saddle problems are of two different types: … [Read more...] about Showstoppers III: 10 Tips to Prevent Saddle Discomfort
Showstoppers II: A Dozen Mistakes Endurance Cyclists Make
By Coach John Hughes Summer is coming and you’re probably planning a long ride. You may not be up for a century but look forward to the club’s 50-miler or a 100K with a friend. Or you may be preparing for a century, 200K or longer. Whatever the distance here are 12 potential mistakes to avoid: … [Read more...] about Showstoppers II: A Dozen Mistakes Endurance Cyclists Make
Nutrition for Performance
By Coach John Hughes My client Vince recently wrote me, “This was not my best ride. Maybe my worst. A few 18-20 percent grades that I walked. Lots of 10-15 percent hills. I was struggling at 9 mph for a time and quickly added calories and jumped to 13 plus mph. I need more calories.” Vince figured out by the end that he needed to eat more calories. If he’d just … [Read more...] about Nutrition for Performance
Showstoppers I: How to Avoid Bonking while Cycling
By Coach John Hughes “Bang! Bang! Maxwell’s silver hammer came down on her head. ”Bang! Bang! Maxwell’s silver hammer made sure that she was dead.”— Paul McCartney McCartney said, “Maxwell's Silver Hammer was my analogy for when something goes wrong out of the blue.” (beatlesbible.com) That’s bonking! You’re riding along under a blue sky and all of a sudden … [Read more...] about Showstoppers I: How to Avoid Bonking while Cycling
Avoid Cycling Injuries with These Tips
By Coach John Hughes Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were: 48% neck of which 31% required medical treatment41.7% knee of which 11.5% stopped cycling for an average of 42.8 days30.3% low back of which 2.7% quit … [Read more...] about Avoid Cycling Injuries with These Tips
How Cyclists Should Approach Intensity Training for Maximum Benefit
By Coach John Hughes Training by intensity doesn’t mean hammering and painful intervals. Training by intensity simply means riding harder than you are used to riding in order to improve in a specific way, which range from increasing your endurance and cruising speed to having more power to achieving high performance. … [Read more...] about How Cyclists Should Approach Intensity Training for Maximum Benefit
6 Kinds of Intensity Training: Why One Is Best for You?
By Coach John Hughes Intensity training doesn’t mean hammering. It means simply training at the right intensities to improve your performance, i.e., pedaling somewhat harder than normal. Intensity training is like prescription medicine. If you take the right medicine you’ll get better. If you take the wrong medicine you won’t get better and you might even get … [Read more...] about 6 Kinds of Intensity Training: Why One Is Best for You?
4 Tips for Cyclists When You’re Sick
By Coach John Hughes Being sick totally sucks! I know — I’ve had the flu for a week and am totally bummed. I love to XC ski and enjoy doing events. We have great conditions in Colorado. I was looking forward to the Latigo 15K, a race I’ve never done, on Sunday. However, I collapsed in bed yesterday after shoveling snow for just 10 minutes yesterday. No … [Read more...] about 4 Tips for Cyclists When You’re Sick
Ask the Coach: Questions on Winter Training for Endurance
By Coach John Hughes I’ve had several excellent follow-up questions on my column on 8 Tips for Endurance Training This Winter. Running For Endurance Leigh wrote, “What would you consider an endurance run in place of a ride. We get a lot of ice in Toronto and simply can't get onto the roads because they're too busy with cars even if you have spiked tires. I don't mind riding in … [Read more...] about Ask the Coach: Questions on Winter Training for Endurance
Carbo-Loading: A Coach’s View
By Coach John Hughes Two weeks ago Dr. Mirkin wrote a very informative article about why Carbohydrate Loading Does Not Work. His column is directed at racers. I coach regular roadies -- not racers -- and have a somewhat different point of view. In the 1970s before the Davis Double Century, Roger, Steve, Gareth and I used to carbo-load. For four days we exercised and ate … [Read more...] about Carbo-Loading: A Coach’s View
10 Ways to Cross Train for Cyclists
By Coach John Hughes Eight inches of snow and it’s still coming down! Am I depressed because I can’t ride? No — I get to play! And I don’t mean building a snowman. In season I train, each week I ride a planed mix of endurance, tempo, intensity and recovery rides. My riding has structure and I pay attention to my heart rate. In the winter I ignore the structure and numbers … [Read more...] about 10 Ways to Cross Train for Cyclists
12 Tips on Dressing for the Cold from a Coloradoan Cyclist
By Coach John Hughes I live in Boulder, Colorado and ride year-round both for fun and fitness. I enjoy riding outdoors even when the temps are in the 20s. What do I wear? Weather forecast I start by consulting the thermometer outside my window and the weather forecast. I use the https://www.weather.gov/ forecast. I then select clothing based on the current conditions … [Read more...] about 12 Tips on Dressing for the Cold from a Coloradoan Cyclist
Anti-Aging: You’re Only as Old as You Think
By Coach John Hughes 83-year old Joe Shami, of Lafayette, CA climbed Mount Diablo last year for the 500th consecutive week. Diablo (3,849) is at sea level about 40 miles east of San Francisco, CA. Most of the 11-mile climb is a 10-12 percent grade averaging 8 percent. “The wall” the final stretch to the top is 17-19 percent. Wow! He rides from his home and depending on … [Read more...] about Anti-Aging: You’re Only as Old as You Think
5 Simple Strength Exercises to Keep Cyclists Injury-Free
By Coach John Hughes Almost every roadie suffers an overuse injury at some point. When you ride your legs go through about 5,000 pedal revolutions per hour! If you have a weaker muscle, tendon or ligament it is overly stressed 5,000 times an hour. Here’s what you can do to prevent injuries. With regular training you can build stronger muscles, ligaments and tendons and be … [Read more...] about 5 Simple Strength Exercises to Keep Cyclists Injury-Free