By Coach John Hughes My client Vince recently wrote me, “This was not my best ride. Maybe my worst. A few 18-20 percent grades that I walked. Lots of 10-15 percent hills. I was struggling at 9 mph for a time and quickly added calories and jumped to 13 plus mph. I need more calories.” Vince figured out by the end that he needed to eat more calories. If he’d just … [Read more...] about Nutrition for Performance
1Training & Health
How to Pace Your Bike Ride
By Arnie Baker Years ago, runners used to run the mile by starting out almost as fast as they could go. They invariably pooped out at the end. Roger Bannister broke the four-minute barrier for the mile back in the 1950s by planning on running each quarter mile in just under one minute. That planning allowed him to become one of the most famous athletes of all time. … [Read more...] about How to Pace Your Bike Ride
Training for Cyclists with Limited Time
by Fred Matheny “If only I had more time to train, I’d be in super shape.” Ever overhear that comment on the club ride? I bet you have. You may have even said it yourself. It ranks way ahead of other cycling “if only’s”—wishes for more power, a faster sprint, or a lighter bike. Give me 20 hours a week on the bike, we fantasize, and Sagan would be in trouble. Sorry. … [Read more...] about Training for Cyclists with Limited Time
Showstoppers I: How to Avoid Bonking while Cycling
By Coach John Hughes “Bang! Bang! Maxwell’s silver hammer came down on her head. ”Bang! Bang! Maxwell’s silver hammer made sure that she was dead.”— Paul McCartney McCartney said, “Maxwell's Silver Hammer was my analogy for when something goes wrong out of the blue.” (beatlesbible.com) That’s bonking! You’re riding along under a blue sky and all of a sudden … [Read more...] about Showstoppers I: How to Avoid Bonking while Cycling
Different Types of Cycling Fitness, and Why They Matter
by Arnie Baker, MD The lungs are usually not the limiting factor in aerobic fitness. They are very efficient in transferring oxygen from small airways to the blood. Although not the limiting factor, the athlete’s perception of aerobic limitation is usually felt in the lungs. Fitness means different things to different people. Some aspects of fitness are very specific to … [Read more...] about Different Types of Cycling Fitness, and Why They Matter
Four Questions for Joe Friel
From the vaults! This interview is from an early RBR newsletter more than a decade ago and was never published on the site. It's still just as relevant today, so we're running it now. Joe Friel is one of America's top known cycling authors. He has written several renowned books, including The Cyclist's Training Bible and Fast After 50. A top coach for many years until he … [Read more...] about Four Questions for Joe Friel
Are Road Cyclists Arrogant Snobs?
A recent Google search for road cyclists gave me some very interesting autocomplete suggestions. After the pages based on my earlier browsing history, the first two autocomplete suggestions were "road cyclists are snobs" and "road cyclists arrogant." Why would these show up first? Probably because there are a lot of previous searches for those phrases. Here's what Google … [Read more...] about Are Road Cyclists Arrogant Snobs?
Quick Tip: Learning from Mountain Bikers
Can roadies learn something from mountain bikers? You bet! Here are some lessons from the RBR vaults, with examples from a world championship mountain bike race way back in 2001. Although the specific race was a long time ago, the concepts are just as valid today. … [Read more...] about Quick Tip: Learning from Mountain Bikers
How Exercise Prolongs Your Life
by Gabe Mirkin, M.D. Several recent studies show that exercise helps to prolong your life by:• strengthening heart muscle,• increasing the ability of the heart to pump increased amounts of oxygen through the body,• reducing belly fat, and• increasing the diversity of bacteria in your colon. … [Read more...] about How Exercise Prolongs Your Life
Avoid Cycling Injuries with These Tips
By Coach John Hughes Your legs make about 5,000 revolutions each hour you ride! In one study of 518 recreational cyclists an astounding 85% reported at least one non-traumatic injury in a year. The affected joints were: 48% neck of which 31% required medical treatment41.7% knee of which 11.5% stopped cycling for an average of 42.8 days30.3% low back of which 2.7% quit … [Read more...] about Avoid Cycling Injuries with These Tips
How a Ride Becomes a “Thing”
by Stan Purdum I recently rode a new route, which started at the trailhead of a long, paved bicycle path I’ve ridden many times. But the new route didn’t use the path; it was on the nearby crossroad, with the trailhead simply providing a good place to leave my car. From the map, I’d estimated my intended route as being about 22 miles, a shorter distance than I normally … [Read more...] about How a Ride Becomes a “Thing”
These Are the Non-Fitness Related Elements of Cycling Success
by Arnie Baker, M.D. Although your fitness is your most important aspect of success on a bike, there are some non-fitness aspects of cycling that also make a difference. If you're already fit -- or maybe you're just looking for every possible advantage to help at your current level of fitness -- consider whether or not improvements in any of these categories could help you … [Read more...] about These Are the Non-Fitness Related Elements of Cycling Success
How Cyclists Should Approach Intensity Training for Maximum Benefit
By Coach John Hughes Training by intensity doesn’t mean hammering and painful intervals. Training by intensity simply means riding harder than you are used to riding in order to improve in a specific way, which range from increasing your endurance and cruising speed to having more power to achieving high performance. … [Read more...] about How Cyclists Should Approach Intensity Training for Maximum Benefit
Quick Tip: Use Your “Air Brakes” to Slow Down
Use your "air brakes." We all know that wind makes bicycle riding tough. If you're going 18 mph on a calm day and suddenly a 10-mph headwind cranks up, it takes almost twice the effort to keep your speed. But sometimes wind resistance is useful. It can help you brake without touching the brake levers. … [Read more...] about Quick Tip: Use Your “Air Brakes” to Slow Down
Quick Fix: Insufficient Training for a Century Ride
PROBLEM: You've been able to ride just 15 to 20 miles about three times a week, but now you're all fired up to ride a century that's only a month away. SOLUTION: Here's the rule of thumb for long, one-day bicycle rides: You can do your average weekly mileage in one ride if you just want to finish. So, if your weekly average is no more than 60 miles, doing a century will be … [Read more...] about Quick Fix: Insufficient Training for a Century Ride