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1Training & Health

Importance of Recovery in your 50s, 60s and Beyond: 9 Tips on Cycling Recovery

By Coach John Hughes In my recent column I’m 70! Yikes!!! Lessons from my Journey Through Life one of the key lessons I’ve learned is to ride less and recover more.  The results are that the riding I do 1) is more enjoyable because I’m not tired at the start of the ride and 2) produces more improvement because I can do a more challenging ride that’s longer and / or … [Read more...] about Importance of Recovery in your 50s, 60s and Beyond: 9 Tips on Cycling Recovery

Strengthen Bones with Weight Training

By Gabe Mirkin, MD Your bones weaken progressively after age 30, and between ages 35 and 50, about 28 percent of North American men and women suffer from bone weakening called osteopenia (J Amer Osteo Assoc, June 2019;119:357-363). By age 65, 25 percent of women and six percent of men are at high risk for breaking their hips or spine with minor falls (CDC/National Center for … [Read more...] about Strengthen Bones with Weight Training

Measuring Cycling Intensity

By Arnie Baker, MD Intensity is the load or speed of work performed. It is the “how hard” of a cycling workout. Perceived exertion, speed, cadence, heart-rate, power, and torque monitoring all have important roles to play in assessing work intensity. Other measures of intensity, including blood lactate and oxygen consumption, have their place in physiology labs, sport … [Read more...] about Measuring Cycling Intensity

Had A Bicycle Accident? 5 Things to Take Care Of Before You Call An Attorney

Let’s face it: Accidents happen. Whether you’re driving a car, riding a bicycle, or even a scooter, there is always a chance that something will go wrong. Don’t feel upset if you’ve been involved in an accident – almost everyone is at some point in their lives, and as long as you know the right steps to take following the event, you can (in most cases) walk away from any … [Read more...] about Had A Bicycle Accident? 5 Things to Take Care Of Before You Call An Attorney

Exercise Really Does Help You

By Gabe Mirkin, MD Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years (Brit Med J, August 21, 2019). They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with … [Read more...] about Exercise Really Does Help You

Quick Tip: Checking for Concussion After a Bicycle Crash

PROBLEM: Your riding partner skidded on wet leaves in a curve and fell hard. He cracked his helmet and felt dizzy and disoriented. This scared you because you didn't know what to do. SOLUTION: When you or a friend suffers a concussion, it's vital to determine the seriousness and act quickly. For recommendations, we asked Fred's brother, Mike Matheny. He's a cyclist who is … [Read more...] about Quick Tip: Checking for Concussion After a Bicycle Crash

Cycling in the Heat 101

By Coach John Hughes 101 – that’s how hot it’s been (or 38 degrees Celsius), depending on where you live. Maybe even hotter for you! How can you ride in the heat and still have fun?  How can you train effectively? You’re the Reason Why You Get Hot. The human engine is very inefficient.  Only about 20 – 40% of the calories you burn move you down the … [Read more...] about Cycling in the Heat 101

Calories from Foods Vary with Preparation Method and Your Gut Bacteria

by Gabe Mirkin, M.D. Calorie counts listed on food packages or restaurant menus are deceptive because they tell how much energy that food has when it is burned in a laboratory. The number of calories absorbed in your body is likely to be quite different, depending on how the food is prepared and what types of bacteria you have in your colon. Food that is absorbed … [Read more...] about Calories from Foods Vary with Preparation Method and Your Gut Bacteria

IIHS Study: Some Protected Bike Lanes Leave Cyclists Vulnerable to Injury

Bike lanes separated from the roadway by physical barriers make cyclists feel safer and encourage more people to ride. But a new study from the Insurance Institute for Highway Safety (IIHS) shows that protected bike lanes vary in terms of injury risk. Factors such as the number of driveways or alleys intersecting the lanes and whether the lanes are one- or two-direction affect … [Read more...] about IIHS Study: Some Protected Bike Lanes Leave Cyclists Vulnerable to Injury