by Arnie Baker, M.D. Intervals—periods of higher-intensity work interspersed with periods of lower-intensity work—are a common training technique and have been used by a variety of endurance athletes to improve performance for over 100 years. Many cyclists benefit by changing their training. Past training results in physiologic strengths and weakness. Training … [Read more...] about Why Interval Training Works
Newsletter Issue No. 871
July 18, 2019 PDF version for Premium Members is here. 20 Tips for Your First Century By Coach John Hughes For many cyclists riding a 100K or 100 miles is the classic achievement, something you focus on, train for and worry about for months. Although you’ve trained hard and think you're ready, you may also feel like a pro racer about to start his first Tour … [Read more...] about Newsletter Issue No. 871
I Rode a Regular Bike and Then an E-bike Over a Category 1 Climb. Here’s How it Went.
by Lars Hundley On a trip to the Bavarian Alps recently, the hotel that I was staying in offered some very nice loaner bicycles from a nearby German bike manufacturer, Rotwild. Guests could reserve and borrow bikes for free. Most of the bikes were ebikes, because your average hotel guest doesn't want to pedal up a mountain unassisted. They also had a few regular bikes, … [Read more...] about I Rode a Regular Bike and Then an E-bike Over a Category 1 Climb. Here’s How it Went.
Quick Fix: Try Tums for Leg Cramps
PROBLEM: You're well into a long ride in tough terrain, and suddenly you feel the telltale twinges of an oncoming cramp. SOLUTION: Take two or three Tums. … [Read more...] about Quick Fix: Try Tums for Leg Cramps
Magic Bullet
by Scott Martin Years ago when I worked for a cycling magazine, my editor assigned me a story about bananas (which inexplicably did not win a Pulitzer for Best Article on Tropical Fruit). What I remember about this unmemorable story was that it contained one of my favorite quotes. Speaking of the banana’s many benefits, a nutritionist told me, “There is no magic bullet, … [Read more...] about Magic Bullet
Exercise May Change Gut Bacteria for More Endurance
by Gabe Mirkin, M.D. A recent study showed that after finishing the 26-mile Boston Marathon, runners had changes in the bacteria in their colons that may have helped them to run faster and longer (Nature Medicine, June 24, 2019). Fifteen marathon runners and 10 non-runners provided stool specimens daily for a week before and a week after the marathon. Before the … [Read more...] about Exercise May Change Gut Bacteria for More Endurance
Newsletter Issue No. 870
July 11, 2019 PDF version for Premium Members is here. 14 Nutrition Tips for Endurance Riders By Coach John Hughes Summer is here and you’re probably planning a long ride. You may be looking forward to the club’s 50-miler or riding a 100K with a friend. Or finishing your first century. Or competing against others in a grand fondo. Or having more fun and … [Read more...] about Newsletter Issue No. 870
Newsletter Issue No. 869
July 4, 2019 PDF version for Premium Members is here. 15 Tips for Riding Your Best Century By Coach John Hughes For many of us the big event of the season is a specific century or a gran fondo in which we want to do our best. You may want to finish your first century. Or have more fun and finish your local century without feeling trashed. Or set a PR in your … [Read more...] about Newsletter Issue No. 869
Tennis Elbow: A Home Treatment that Works
by Gabe Mirkin, M.D. You don't have to play tennis to develop tennis elbow. It can be due to any movement that puts excessive force on the wrist muscles. Tennis elbow refers to elbow pain as the result of an injury to the elbow tendons that bend and straighten the wrist. Hold your hand down with your thumb on the outside (lateral to your hand) and your elbow straight. Pain … [Read more...] about Tennis Elbow: A Home Treatment that Works
Quick Tip: How to Adjust your Bicycle Helmet Correctly
A reader named David wrote in to say he always seems to have problems getting his helmet to fit correctly. “This may seem basic, but it seems to be a problem I have encountered with several different helmets. I never seem to get the straps adjusted just right and always seem to have excess strap in the way. One strap or the other usually ends up rubbing against my ear. … [Read more...] about Quick Tip: How to Adjust your Bicycle Helmet Correctly
Newsletter Issue No. 868
June 27, 2019 PDF version for Premium Members is here. 14 Ways for Big Riders to Improve by Coach John Hughes Despite being a big rider in the peloton, "Miguelón" or "Big Mig," won the Tour de France from 1991 through 1995, the only five-time winner to achieve those victories consecutively. He won the Giro d’Italia twice, one of seven racers to achieve … [Read more...] about Newsletter Issue No. 868
Why You Should Consider an E-bike
by Gabe Mirkin, M.D. I predict that in the next few years, virtually all cyclists will have motors on their bikes. I think that you can get a better training effect with a motor than without it. Anyone who has difficulty accelerating a bike will benefit from an added boost from an electric motor. Consider an electric-assist motor if you have:• weak muscles• any condition … [Read more...] about Why You Should Consider an E-bike
Hairy Situation
by Scott Martin Noted bicycling expert Abigail Van Buren once wrote in her Dear Abby newspaper column that cyclists shave their legs so they won't get hair caught in the chain. Now, I always defer to Abby on sneaky spouses, meddling in-laws and anybody else who needs to Wake up and smell the coffee! But here I think she might've been sniffing something … [Read more...] about Hairy Situation
Ask The Coach: Bicycling Options for a Leg Length Discrepancy
Question: Arnie Baker’s recent article on saddle sores mentioned that a rider may experience discomfort on one side if a that leg is shorter. A possible fix is to shimmy the shoe of the shorter leg. Since this may apply to me I am curious if the shim should run the length of the shoe or just needs to be more in the area of the ball of the foot, where the foot contacts the … [Read more...] about Ask The Coach: Bicycling Options for a Leg Length Discrepancy
Exercise — It’s only Natural
by Coach Dan Kehlenbach Why do we exercise? People often answer this question with responses like “to look better, to feel good, to relieve stress, to lose weight, to gain weight, to play basketball without getting hurt,” etc. The answers are virtually limitless, because exercise plays an important role in the daily lives of many people. … [Read more...] about Exercise — It’s only Natural