By Coach John Hughes 83-year old Joe Shami, of Lafayette, CA climbed Mount Diablo last year for the 500th consecutive week. Diablo (3,849) is at sea level about 40 miles east of San Francisco, CA. Most of the 11-mile climb is a 10-12 percent grade averaging 8 percent. “The wall” the final stretch to the top is 17-19 percent. Wow! He rides from his home and depending on the … [Read more...] about Anti-Aging: You’re Only as Old as You Think
Coach John Hughes
5 Simple Strength Exercises to Keep Cyclists Injury-Free
By Coach John Hughes Almost every roadie suffers an overuse injury at some point. When you ride your legs go through about 5,000 pedal revolutions per hour! If you have a weaker muscle, tendon or ligament it is overly stressed 5,000 times an hour. Here’s what you can do to prevent injuries. With regular training you can build stronger muscles, ligaments and tendons and be ready … [Read more...] about 5 Simple Strength Exercises to Keep Cyclists Injury-Free
7 Keys to Effective Goal Setting
By Coach John Hughes “If you don't know where you are going, you'll end up someplace else.” Yogi Berra. We often set goals for the year ahead at New Year’s. However, only about 10% of the people who make New Year’s resolutions actually keep them! Here are seven tips on how to get to where you want to go instead of ending up somewhere else. … [Read more...] about 7 Keys to Effective Goal Setting
5 Ways to Improve Your Riding This Winter
By Coach John Hughes The top contenders in the pro peloton are all very fit and winning races requires more than fitness. Team Sky used a strategy called “the aggregation of marginal gains.” The coaches identify different ways riders can improve slightly, which when taken together produce better performance and more wins. Here are five simple things you can do this winter to … [Read more...] about 5 Ways to Improve Your Riding This Winter
Avoiding Weight Gain During the Holidays
By Coach John Hughes The holidays are filled with temptations! A friend of mine with a Ph.D. in nutrition once told me, “I never met a calorie I didn’t like.” Put differently anything in moderation is okay. Enjoy that piece of pie, fruitcake or a couple of holiday cookies. Being overweight is a risk factor for heart disease, diabetes and stroke. Each decade past the age … [Read more...] about Avoiding Weight Gain During the Holidays