By Gabe Mirkin, M.D. You can become very strong and grow large muscles just by lifting a single set of 6 to 12 repetitions of a weight that is 75 percent of your maximum, three times a week (Sports Med, Apr 2020;50(4):751-765). You need to lift a weight heavy enough to damage muscle fibers to make a muscle bigger and stronger, but causing more damage than that increases your … [Read more...] about How Often Should You Lift Weights?
Another Monday, another week of sheltering in place. I rounded up these articles for you, as an extra newsletter. We can at least keep reading about cycling, even if we can't currently race or go on group rides. Hope everyone is doing well. What Strength Workouts Are Best After Meniscus Surgery? Question: At almost 62, what strength workouts are best after … [Read more...] about Newsletter Issue No. 908 b
Get back on the pavement after dropping your wheels off the edge. You may not want to put yourself in this risky predicament for the sake of practice. But if you remember this tip, you can do the right thing when the time comes. … [Read more...] about Quick Tip: What To Do When Your Wheel Goes Off the Pavement’s Edge
Since I'm stuck at home like many of you probably are, I'm throwing together an extra, no-frills newsletter for this week so there's something else for you to read other than the news. Hope everyone is healthy and doing ok. What is a good average wattage cycling? QUESTION: I've been uploading my rides to Strava for a while now and it gives me estimated wattage, … [Read more...] about Newsletter Issue No. 907 b
March 19, 2020 PDF version for Premium Members is here. Fixing a Difficult Replaceable Derailleur Hanger By Jim Langley When my friend texted for help with the balky shifting on his beautiful Pinarello Dogma, I had a pretty good idea what the problem was. He babys his road rockets so I was sure it wouldn’t be worn or abused components. I told him to bring … [Read more...] about Newsletter Issue No. 906
A correct bike fit makes a huge difference when it comes to speed, comfort while riding and avoiding injuries. Here are some tips to consider to make sure your fit is correct. Wind-tunnel tests have proven that being narrow on the bike is much more important than being low. Most of us can improve efficiency the most simply by keeping legs and arms in line with our bodies, … [Read more...] about 10 Quick Bicycle Fit Tips
QUESTION: I want to learn to take off my jacket while riding, but more experienced cyclists tell me it's a dangerous practice. Why? I see pros do it in races all the time. -- Malcolm C. RBR REPLIES: It's not hard to peel off a jacket or vest if you can ride no-hands comfortably and you're careful. But there are two major dangers: … [Read more...] about Is It Safe to Remove a Jacket While Riding?
Has this happened to you? It starts raining, and the next time you come to a stop sign your brakes don't work. You roll through the intersection and thank your lucky stars no cars were coming. Rim brakes and water don't mix. When the rims and brake pads get wet, almost zero bike- stopping friction is created no matter how hard you squeeze the levers. At least for the … [Read more...] about Quick Tip: Brake Early When Rims Are Wet
By Stan Purdum Years ago, I purchased a pair of inexpensive bicycle shorts that were so uncomfortable that I discarded them after a couple of rides and vowed to wear only shorts from major cycling brands. But over the last several months, I noticed low-cost shorts from Sponeed, a company I’d never heard of, showing up in several articles with titles like “Best Cycling Shorts … [Read more...] about Sponeed Men’s Cycling Shorts Review
By Gabe Mirkin, M.D. The American Heart Association has cautioned that, “Exercise, particularly when performed by unfit individuals, can acutely increase the risk of sudden cardiac death and acute myocardial infarction in susceptible people” (Circulation, Feb 26, 2020). The authors cite more than 300 scientific articles showing that exercising excessively long and intensely … [Read more...] about Can Intense Exercise Increase Your Risk for a Heart Attack?
Conventional wisdom says that a smooth pedal stroke makes you faster. But we've seen studies arguing that it's the other way around: Fitness contributes to a smooth pedal stroke. The fitter and faster you become, the easier it is to pedal smoothly at a given intensity. … [Read more...] about Quick Tip: Pedal Like a Pro
You'll see the pros do this on cobblestone sections in events such as Paris-Roubaix. Let's say you're cruising along in a 53x19-tooth gear. Spinning and grinning. But uh-oh, here comes a gnarly stretch of bumpy, patched pavement. … [Read more...] about Quick Tip: Shift Into a Harder Gear to Smooth Out Rough Roads
Have you ever been in a fast group on a long ride? You can get so focused on sticking with the paceline that you're too busy, or too nervous, to eat and drink. That's a real problem because soon you're bonked, dehydrated and struggling to maintain the pace. It's dangerous, too, because a tired rider is a squirrelly rider. … [Read more...] about How to Eat and Drink Safely Riding with a Group
By Gabe Mirkin, M.D. Fifty-two percent of North Americans spend $41 billion a year on over-the-counter food supplements. A review of 277 clinical trials on 992,129 participants, using 24 different supplements, found that nutritional supplements were not associated with increased lifespan or prevention of heart disease (Ann Intern Med, July 8, 2019;171(3):216-217). … [Read more...] about The Placebo Effect and Supplements
On a ride with a buddy right beside me, I once shifted the front derailleur and the chain fell off the outside of the big chainring. My friend could barely call a warning before I had shifted the chain right back into place. He was amazed. He'd never seen this trick even though he's an experienced rider. He is one of many who would have stopped to put the chain back on by … [Read more...] about Quick Tip: Shift Your Chain Back On