By Coach John Hughes Rob writes, “I’ve been a RBR reader for years and have appreciated your writings during that time. “I am now 66 and was a moderate distance rider for 15 years (2,000-2,500 miles/year). I transitioned about three years ago to swimming (Competitive Masters), which was my sport back in school. After 50 years of increasing knee problems from a … [Read more...] about Ask the Coach: Coming Back From Surgery, Injury or Illness
By Coach John Hughes I’m now living with my 92-year-old friend Rick. He’s lived alone for a decade. He has a bad hip so he gets around with a walker. A caregiver Betty comes in the morning to fix his breakfast and again in the evening to fix his dinner. The rest of the time he is happily on his own. … [Read more...] about My 92-Year-Old Hero: What We Can Learn
By Coach John Hughes My 70-year-old client Elliot who lives in Seattle sent me his monthly report. Elliot rode all winter and spring in Seattle’s rain and has a great endurance base. His priority now is increasing his power and speed. He’s been doing one or two intensity workouts a week gradually building up both the amount and level of intensity. … [Read more...] about Why Do an Older Cyclist’s Legs Hurt?
By Coach John Hughes This is the first line of Mother’s Little Helper written by Mick Jagger and Keith Richards in 1966 when they were 23 — they’re now 76. Mother’s Little Helper is Meprobamate a tranquilizer and in the song the mother keeps taking more and more until she overdoses. Then on August 20, 2019 the Stones wrapped up a three-year tour. Getting old hasn’t slowed … [Read more...] about “What a Drag it is Getting Old”
By Coach John Hughes Last week I wrote about What a Beginning Cyclist Should Eat, which applies to all roadies. The American College of Sports Medicine (ACSM) recommends, depending on how big you are, consuming 25 to 60 grams of carbs (100 to 240 calories) per hour after the first hour of exercise. Note that the recommendation is only for calories of carbs. … [Read more...] about Ask the Coach: What Should a Beginning Cyclist Eat and Drink, pt. 2?
By Coach John Hughes Last week Taylor Q. asked How to Avoid Boredom on Long Rides? The column had three excellent suggestions: Opt for scenic routes, if possible.Vary your courses. I ride flats, hills and rolling stuff on my road bike, do some mountain biking on singletrack and also ride a cyclocross bike on routes that mix pavement, dirt roads and canal bank … [Read more...] about More on Avoiding Boredom on Long Solo Rides
By Coach John Hughes I turned 71 in April and rather than rueing my age, I’d set a challenging goal of cross-country skiing at least 71 days. I skied 75! My second goal was to continue to improve skiing the classic diagonal stride. I’m fortunate that last summer we moved to the mountains of Colorado. As I write this on May 4 it’s spitting snow, I’ve built a fire … [Read more...] about 10 Essential Bike Handling Skills for Roadies
By Coach John Hughes Mike W.: Thanks for the column on How Can a Beginning Cyclist Improve? It was very helpful. I have a related question. I see lots of ads for bars, gels and drinks. The guys I ride with each recommend something different. What should I eat? Does it matter? … [Read more...] about Ask the Coach: What Should a Beginning Cyclist Eat and Drink, pt. 1?
By Coach John Hughes An endurance workout on a trainer doesn’t have to be a multi-hour grind. These workouts are designed to maintain endurance fitness in 30 to 60 minutes plus warm-up and cool-down. An endurance workout should be done in two training zones, which bring about specific adaptations. If you go harder or easier your body doesn’t adapt the same way. The benefits … [Read more...] about 11 Trainer Workouts for Endurance
By Coach John Hughes Many of you made very helpful comments on Part 1 last week — I’m super pleased at the interest in rider safety! Fellow roadies comments: It’s no good that I am right if I am also dead — Monica: I am the most defensive rider out there. My philosophy is never ever ride in front of a stopped vehicle until I make eye contact with the driver. Never … [Read more...] about Vehicular Cycling: Tips for Safer Cycling, Part 2
By Coach John Hughes Bill P.: I’m 40 years old and my doctor says I need more exercise. I walk our dog and garden; otherwise I’m sedentary. I tried running and that hurt and I don’t know how to swim. I got a road bike and have been riding for a couple of months. I ride about 10 – 15 miles a day four or five days a week. I really enjoy it. What should I do to … [Read more...] about Ask the Coach: How Can a Beginning Cyclist Improve?
By Coach John Hughes Several years ago a man was descending from the foothills in Boulder, CO with his wife. Several pedestrians hit the button to flash warning lights signaling they were about to use the crosswalk to cross the road. Vehicles — including bikes — are required to stop. The wife did, husband didn't. He hit a pedestrian, who suffered minor injuries, but the man … [Read more...] about Vehicular Cycling: 23 Tips for Safer Cycling
By Coach John Hughes The key to training effectively is riding at different intensities depending on the purpose of the workout. Your intensity shouldn’t be the same if you are training for endurance or for power or for speed or doing an active recovery ride. This applies whether you’re riding outdoors or on the trainer. To train at different intensities you need a way … [Read more...] about Cycling Training Zones for RPE, HR and Power May Differ on the Trainer
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