By Ashley Sobel, RD, CDN Protein is often thought of as a key macronutrient for athletes focusing on strength training, however, it should definitely not be overlooked for endurance athletes. In fact, protein is equally as important for endurance athletes as it is for strength training athletes. In addition to carbohydrates, endurance athletes require adequate protein for … [Read more...] about Why Endurance Athletes Need Protein Too
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Quick Tip: Look Out for Leaves While Cycling
Beware of fallen leaves. If there is moisture between them and the road (very likely), they can be as slippery as ice during turns. They could also hide dangerous cracks or potholes. Traffic permitting, steer around patches of leaves. If you can't, reduce speed and coast through gingerly with your butt an inch over the saddle. Brake to a safe speed before entering a … [Read more...] about Quick Tip: Look Out for Leaves While Cycling
Rockay Razer Trail Crew Socks Review
by Lars Hundley https://rockay.com/ I've tried a lot of high performance athletic socks over the years for cycling, running and hiking. But I'd never run into a high performance sock made of 100 percent recycled materials until recently, when someone from Rockay contacted me and sent a pair for review. You might be thinking, "Can someone really make good socks … [Read more...] about Rockay Razer Trail Crew Socks Review
Setting Cycling Goals for Success
By Arnie Baker, M.D. Goal setting is one of the most important specific steps you can take in improving athletic performance. Without goals you are on an uncharted sea, floating without direction. The more specific your goals, the easier it is to map your way and reach your potential. … [Read more...] about Setting Cycling Goals for Success
Ebike Motors and Technology, Compared and Explained
By Jordan Galeles A cyclist new to e-bikes probably has a few questions about what e-bike motor they should get. This article will cover the ins and outs of e-bike motors to help cyclists make an educated decision for an e-bike that will best suit their needs. Types of E-bike Motors … [Read more...] about Ebike Motors and Technology, Compared and Explained
Newsletter Issue No. 896
January 9, 2020 PDF version for Premium Members is here. Elizabeth Wicks Turns 75 and Rides 7500 miles in 2019! By Coach John Hughes Coach Hughes: I’ve been friends with Elizabeth Wicks for several decades and have coached her for many ultracycling 12- and 24-hour races. She turned 75 in 2019 and we agreed on a goal of completing at least 75 rides of at … [Read more...] about Newsletter Issue No. 896
Challenging Your Brain During Exercise May Help to Prevent Dementia
By Gabe Mirkin, MD Scientific American has a fascinating article that explains why you should exercise your brain while you exercise your body (January 2020;322(1):26-31). Almost 50 percent of North Americans over 85 and 13 percent of those over 65 suffer from loss of brain function called dementia (Alzheimer’s Assoc Facts and Figures, 2018). We know that you lose … [Read more...] about Challenging Your Brain During Exercise May Help to Prevent Dementia
Avoid Saddle Cysts with These Tips
There's almost nothing as painful as dealing with saddle sores during cycling. They really hurt. If you try to just suffer through the pain and hope they'll go away on their own, you can end up with much bigger problems. Don't ignore them, because a sore can get worse and turn into a hard, persistent lump called a cyst which can sometimes even require surgery for removal. … [Read more...] about Avoid Saddle Cysts with These Tips
Quick Tips: Cycling Friends Look Out for Each Other
One great benefit of being a dedicated cyclist is the friendships that come with it. Cycling attracts people from all walks of life, all income groups and from totally diverse backgrounds. The thread that binds us is the machine we so dearly love -- and the adventures we share while riding it. … [Read more...] about Quick Tips: Cycling Friends Look Out for Each Other
Quick Tip: Duck into a “Warming Hut” on Cold Bike Rides!
If it's so cold in your area that riding borders on dangerous, you can still get out on the road for safe workouts. Simply adopt a skier's trick and stop in "warming huts" to combat the chill. The warming hut can be your house. Use a route that begins at your doorstep and takes 30-45 minutes to ride. If temperatures are low, you'll be chilled by then no matter what you're … [Read more...] about Quick Tip: Duck into a “Warming Hut” on Cold Bike Rides!
Newsletter Issue No. 894
December 26, 2019 PDF version for Premium Members is here. Ask the Coach: Strength Training for Older Roadies By Coach John Hughes My long-time friend Bruce Perry asked me a good question. I met Bruce and his wife Becky when we rode the PAC Tour Transcontinental in 1988. Bruce and Becky rode tandem. We averaged 152 miles / day for 17 straight … [Read more...] about Newsletter Issue No. 894
Quick Tip: Breathe Better on Your Ride
If you're like most cyclists, hills are a real limiter. You do fine on the flats but on steep stuff your lungs scream. You gasp for breath and soon slow to a crawl. Get help from the technique known as belly breathing. If you look at profiles of pro riders on their bikes, they often seem to have big stomachs. What you're seeing is their diaphragms expanded like bullfrogs … [Read more...] about Quick Tip: Breathe Better on Your Ride
Newsletter Issue No. 893
December 19, 2019 PDF version for Premium Members is here. How to Maintain Fitness, Gain Freshness and Enjoy the Holidays By Coach John Hughes Brent Bookwalter, who raced for BMC, advises that if you have a choice between an extra 20 minutes of riding or spending that time recovering, choose recovery. Think of the holidays as time for quality recovery, a … [Read more...] about Newsletter Issue No. 893
Newsletter Issue No. 892
December 12, 2019 PDF version for Premium Members is here. 8 Tips for Endurance Training This Winter By Coach John Hughes When very cold weather hits, outdoor endurance riding isn't possible. Or it it? My client Elizabeth Wicks who lives in Massachusetts rode 75 miles one very cold Sunday. Another client Rob (also in Massachusetts) reported, “Our weather … [Read more...] about Newsletter Issue No. 892
Avoiding Dangerous Frostbite
By Gabe Mirkin, M.D. You should never suffer from frostbite: painful freezing that can cause permanent loss of skin, and can be followed by loss of fingers, ears, toes, or even arms and legs. You get plenty of warning before your skin starts to freeze. First your fingers feel cold and then your skin starts to burn or itch. That means that your skin temperature, which is … [Read more...] about Avoiding Dangerous Frostbite