By Coach John Hughes I designed this program to work on cycling-specific cardio, strength and technique. Last week I made the case that following The 80 / 20 Principle is the optimal way to gain the most fitness. Roughly 80% of your exercise should be at a moderate intensity and 20% should be a vigorous. With shorter days it’s much harder to do moderately-paced … [Read more...] about Cycling-Specific 30-Minute Full Body Workout
Coach John Hughes
Anti-Aging: The 80 / 20 Principle
By Coach John Hughes Getting fitter follows an arc, whether a roadie is exercising for health and fitness or a pro contending to win the Tour de France. As a roadie rides more he gets fitter and he can handle a greater training load, i.e., more miles. As a rider gets fitter, he can also handle a harder training load, i.e., more hills and more intensity. At some … [Read more...] about Anti-Aging: The 80 / 20 Principle
Anti-Aging: How to Do Strength Training Correctly
By Coach John Hughes I’m gimping around with a sore left hip / IT band / gluteals. I made a stupid rookie mistake. Here’s what happened. General Conditioning Mud season has started where I live in the high country in Colorado. We had our first snow of six inches. The low temperatures are in the teens and the highs in the 40s. Each day the snow melts, our gravel … [Read more...] about Anti-Aging: How to Do Strength Training Correctly
Anti-aging: Five Exercises to Prevent / Help Lower Back Pain
By Coach John Hughes “It is estimated that 15% to 20% of adults have back pain during a single year and 50% to 80% experience at least one episode of back pain during a lifetime.” National Library of Medicine Athletes aren’t immune. Researchers compared groups of elite athletes and moderately active people and were surprised to find half of each group had low back … [Read more...] about Anti-aging: Five Exercises to Prevent / Help Lower Back Pain
Anti-Aging: Effective Training
By Coach John Hughes I’m an embarrassed 73-year-old. I’ve won ultra-distance races of 500 and 750 miles. I’ve finished the solo Race Across AMerica (RAAM), riding 3,000 miles from the Pacific to the Atlantic with minimal sleep. I’ve been coaching for 30 years. My clients have completed events ranging from a metric century (62 miles) to RAAM. Despite all my knowledge … [Read more...] about Anti-Aging: Effective Training