By Gabe Mirkin, M.D. I have said repeatedly that surgery to trim attached cartilage in the knee is usually worthless. I have seen many patients who have had cartilage removed by surgeons for an average charge of $5000, and then they must have a knee replacement several years later. The surgeons must know about the harm they are doing because they have to see the patients for … [Read more...] about Arthroscopic Knee Surgery is Usually Useless
By Nigel Mitchell, BSC, MSC, RD Head of Nutrition, EF Education First Pro Cycling Team Your diet and nutrition can have a serious effect on your training and recovery. This is so easy to get right but all too often people get this wrong, resulting in a negative impact on your cycling experience. To look at this we first of all have to understand the interplay … [Read more...] about Training and Recovery Nutrition Advice for Cyclists
After a hard or long bike ride, you'll want to refuel to recover. Current research suggests consuming both carbohydrate and protein to better recover. Carbohydrate helps to replete energy, and protein supports muscular adaption. After your next ride, consider grabbing a bag of pistachios. Roasted pistachios are classified as a complete protein source that provides all … [Read more...] about Quick Tip: Try Pistachios for a Post Ride Recovery Snack
Question: While riding, I sometimes feel my left leg drop off significantly in its contribution to powering the bike. Is there a training technique for dealing with this? – Don B. Coach Fred Matheny Replies: Yes, try one-leg pedaling on an indoor trainer to increase the strength of your weaker leg. … [Read more...] about How Can I Fix a Cycling Leg Imbalance?
By Gabe Mirkin, M.D. As of today, no drugs, supplements or potions have been shown to extend your life, in spite of the fact that the internet is full of an incredible number of fraudulent life-extension products that provide no benefits while they steal your money. However, we do have overwhelming evidence that several healthful lifestyle habits can extend how long you live … [Read more...] about How to Live Longer and Better
Take a rest day 2 days before, not the day before. If you're training hard to get ready for a race, century, day-long tour or other important event, you want to be feeling fresh and lively on the big day. … [Read more...] about Quick Tip: When to Take a Rest Day Before an Important Ride
By Gabe Mirkin, M.D. When you read about people dying of “natural causes,” it usually means that they died of heart failure because they spent too much time lying in bed. When you become inactive, you lose your skeletal muscles at an alarming rate, and losing skeletal muscle causes loss of heart muscle until your heart can become too weak to pump blood to your brain and you … [Read more...] about Your Muscles Make Your Heart Stronger
Adding air to tires is a tedious little task that most of us save for once a week. You know how it works. Before a ride, you press your thumb on each tire. If it doesn't sink to the rim, it's "mañana" for the pump and off you go. But there's at least one very good reason for topping off your tires before each ride (besides avoiding pinch flats and possible rim damage). … [Read more...] about Quick Tip: Keep Up with Your Tire Pressure
By Martin Sigrist A sure way to start a vigorous discussion on a cycling training forum is to ask whether there is any benefit, as a cyclist, in strength training. Some think it's a waste of time or even detrimental, others that it is essential. As so often is the case with such arguments both sides are right. You can become a truly great cyclist without once visiting a … [Read more...] about Strength Training for Cyclists – The Results Are In
QUESTION: Does cycling help lose belly fat? I want to lose weight, and I'm especially focused on my midsection. - Lewis H ANSWER: If you're riding a bike a lot and also keeping track of your calories, you are almost certain to lose weight. You can burn hundreds of calories per hour bicycling. (Exactly how many you burn depends on how fast you're riding and how much you … [Read more...] about Does Cycling Help Lose Belly Fat?
May 28, 2020 PDF version for Premium Members is here. “What a Drag it is Getting Old” 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 … [Read more...] about Newsletter Issue No. 916
You're out with the local training bunch and hanging fine on the rolling hills and windy sections. But every time the group goes around a corner, you get gapped by 20 or 30 feet. Cyclists tend to go hard out of corners. Cynics would say it's mob mentality. Some riders are fit enough to sprint away and so they do, simply to torture their peers. … [Read more...] about Quick Tip: Don’t Get Dropped in Corners
QUESTION: I started cycling six years ago on a mountain bike but now love road riding. However, I've kept my off-road shoes/pedals. Would switching to a road system improve my speed and comfort? -- Merwin H. … [Read more...] about Road Cycling Shoes or Mountain Bike Shoes?
Have a purpose on every ride. If you do, daily training becomes even more productive. Your fitness and bike-handling skills will improve faster. For example, organize your riding buddies into a paceline instead of a sloppy pack. Do hard turns at the front, then sit in to recover. This type of riding pays off in better drafting skills and a faster cruising speed. … [Read more...] about Quick Tip: Have a Purpose for Your Ride
Simple Home Exercise for Knee Pain By Jim Langley I’m opening this week with a funny story because I’m in a much better mood recently (tell you why in a minute). It’s a tale about something that happened while my wife Deb and I were biking across country in the winter of 1979. Read more. Quick Tip: Learn to Ride a Straight Line When you ride solo, … [Read more...] about Newsletter Issue No. 915 b