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
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?
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
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
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
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
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
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
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
By Coach John Hughes “If you don't know where you are going, you'll end up someplace else.” Yogi Berra. We often set goals for the year ahead at New Year’s. However, only about 10% of the people who make New Year’s resolutions actually keep them! Here are seven tips on how to get to where you want to go instead of ending up somewhere else. … [Read more...] about 7 Keys to Effective Goal Setting
By Coach John Hughes According to last week’s Question of the Week, about two thirds of respondents ride indoors. 36% use a plain old-fashioned trainer 15% use a new smart trainer 9% take spinning classes 6% ride rollers 35% only outside or not at all … [Read more...] about 13 Bike Trainer Workouts with Maximum Value
By Coach John Hughes The top contenders in the pro peloton are all very fit and winning races requires more than fitness. Team Sky uses a strategy called “the aggregation of marginal gains.” The coaches identify different ways riders can improve slightly, which when taken together produce better performance and more wins. Here are five simple things you can do this winter … [Read more...] about 5 Ways to Improve Your Riding This Winter
By Coach John Hughes The holidays are filled with temptations! A friend of mine with a Ph.D. in nutrition once told me, “I never met a calorie I didn’t like.” Put differently anything in moderation is okay. Enjoy that piece of pie, fruitcake or a couple of holiday cookies. Being overweight is a risk factor for heart disease, diabetes and stroke. Each decade past the age … [Read more...] about Avoiding Weight Gain During the Holidays
By Coach John Hughes I hope all of you had an enjoyable Thanksgiving! Carol and I got in our first two days of XC skiing. We were very pleased that I’ve totally rehabbed my broken ankle from last January and it didn’t give me any problems. Years when we ski by Thanksgiving are usually good ski years, so we’re excited. It’s four weeks to Christmas and you’re busier than … [Read more...] about Maintaining Fitness During the Holidays
By Coach John Hughes My friend and RBR reader Janet wrote, “One way I monitor my level of cycling fitness is by how hard (or easy) a routine ride is. I was off my bike for only 26 days and I could not believe how hard one of my routine routes was, the climbing in particular. I am so glad I did that ride yesterday. It's basically looking in the mirror. I will now work on … [Read more...] about Anti-Aging: In Your 60s How Fast Do You Lose Fitness?