July 27, 2023 14 Tips for What to Eat and Drink on Your Century By Coach John Hughes You’ve trained hard and you want to do your best. Now your success depends on your nutrition! Your goal could be to finish your first metric or 100-mile century. Or conquer a particularly hard 100. Or set…
July 20, 2023 6 Muscle Strengthening Exercises to Prevent Cramps By Coach John Hughes Yikes! All of a sudden a muscle locks up. We’ve all suffered cramps. Muscle fatigue is one cause of cramps. Strength training helps to prevent cramps. Why do specific muscles cramp? Depending on which of your muscles are prone to cramps,…
July 13, 2023 Learning from the Pros: Heat and Hydration By Coach John Hughes In the 2018 Tour de France, which culminated with the climb of L’Alpe d’Huez, it was 28C (82F) in valleys and 21C (70F) on top of climbs. The stage featured two Hors Catégorie climbs, each over 2,000 meters (6,500 ft.), before…
July 6, 2023 Clothing for the Beginning Cyclist By Coach John Hughes “When you don’t race, almost every shirt, sweater, jacket or coat you own is a cycling garment.” — Grant Petersen, founder Rivendell Bicycle Works. Rivendell is a good source for bikes and gear for normal riders, not racers. Read more. A Chain Tip…
June 29, 2023 Avoid These Common Century Rider Mistakes By Coach John Hughes Bonk! Yes, Coach Hughes managed to bonk on Colorado’s Triple Bypass. I rode the Triple in my ultra-racing days. The Triple is 118 miles long over Mestaa’Ėhehe Mountain (formerly Squaw Pass) at 9,790 feet, Loveland Pass at 11,991 feet and Vail Pass…
