By Coach John Hughes After riding 1,663 miles in less than eight straight days, could you still ride at 14.5 mph? That’s the pace my client Michael Glass (age 55) is riding on Wednesday morning, June 20th, in the solo Race Across AMerica (RAAM). He is 1,963 miles into the race with 1,107 miles to go. He’s averaging 251 miles per day at an average riding speed of 13.1 mph, … [Read more...] about 2018 Race Across AMerica Rider Interview with Michael Glass
1Training & Health
By Coach John Hughes Lisa, my client wrote: The weather will be in 80s+ for Quabbin century on Saturday. I can only bring two bottles of your HMSD (Homemade Sports Drink, recipe below). How do I get lots of electrolytes and whatever else I need? What about a powdered sports drink I can mix after the HMSD is gone? Or electrolyte supplements? There will be aid stations … [Read more...] about Ask the Coach: Which Electrolytes Does A Cyclist Need?
By Gabe Mirkin, M.D. Ketogenic diets are controversial popular diets that can temporarily help you to lose weight by restricting carbohydrates. A keto diet usually restricts carbohydrates that are absorbed only as sugars, and lets you eat lots of fat and moderate amounts of protein. You can't eat a lot of protein because your body can convert protein into sugar, so a keto … [Read more...] about Ketogenic Diets
By Coach John Hughes I raced the Furnace Creek 508 through the Mojave Desert and Death Valley twice. I set a course record and won both times. I raced for over 30 continuous hours in each of those two races. The 508-mile race, with 35,000 feet of climbing, is a qualifier for the Race Across AMerica. I wasn’t the fastest rider—many would have beaten me in a 40-km time … [Read more...] about How to Ride Safely in the Summer Heat
By Coach John Hughes Four people contacted me recently about cramping problems. RBR reader Tom J. e-mailed an excellent set of questions on cramping. He has a history of cramping on the bike, which he can usually prevent with a mineral supplement prescribed by his physician. However, “6 to 12 hours later I seize up big time! … Pure agony.” In Part 1, I discussed his … [Read more...] about Cramping: A Case Study – The Perfect Storm, Part 2
By Rick Schultz In a previous article, I wrote in-depth about crankarm length and how crankarms that are too-long can cause knee-pain. In this article, we will be concentrating on pedal stance width, and why it is important. This article focuses more on road bikes and triathlon / time trial bikes. These style bikes have close to the same bottom bracket shell widths and … [Read more...] about Knee Pain, Knee Alignment and Pedal Stance Width
By Stan Purdum In the lead during the pouring rain, Dave suddenly swerved his bicycle to a stop. I pulled in behind him. “What's up?” I asked. He looked miserable. “My feet are swimming,” he said. With that, he sat down on the metal guard rail at the edge of the highway and began removing his shoes. I stood shivering as the steady hard rain continued to drench us. The … [Read more...] about A Miserable Ride on a Miserable Day
By Coach John Hughes Four people contacted me in the last week about cramping problems. RBR reader Tom J. e-mailed an excellent set of questions on cramping. Part 1 discusses his problems, which are common to many roadies, and what scientists know about cramps. Part 2 will discuss the role of supplements and other ways of preventing cramps. The Problem Tom writes: When … [Read more...] about Cramping: A Case Study – The Perfect Storm, Part 1
By Coach John Hughes RBR Reader Paul writes, “Any way of getting ride of some of those aches and pains associated with aging? I’m only 50 and it’s really starting to get to me. There’s no real pattern to the aches/pains. Sometimes more when I first awake, sometimes starts later in the day. Sometimes muscles, sometimes joints, probably more limbs than trunk. I'm a mailman, so … [Read more...] about Ask the Coach: How to Get Rid of Aches and Pains of Aging?
By John Yoder On Wednesday evening May 16, I was part of a group of about 50 cyclists who rode slowly and quietly for an hour through the residential streets of my hometown, Goshen, Ind. As bicycle parades go, this was a very modest one: there were no banners, no police escort and no coordinated clothes to identify us as coherent group. What we did have was a common purpose: … [Read more...] about Ride of Silence
By Lars Hundley Next year I'll turn 50. Over the past several years, my cycling training has changed significantly -- for multiple reasons. Just six years ago, I rode more than 10,000 miles in a year training for Leadville. And five years ago at this time of year I was in peak condition, fully prepped for the June Dirty Kanza 200 gravel race. I injured my back … [Read more...] about Don’t Get Dropped! How to Hang On With a Group of Faster Cyclists
By Lars Hundley Ever wondered about the very best interval to improve your cycling fitness? Unfortunately there's not a single interval method that does it all. It depends on which aspect of your fitness you are attempting to improve. Instead of getting hung up on trying to determine whether a particular interval is "the very best one" to make you faster, consider this -- … [Read more...] about Try These Cycling Intervals to Get Faster on A Bike
If you've ever watched a bike race or even seen a group of riders go by, you've seen drafting on a bike. But what are the real benefits of drafting? Drafting on a bike is a relatively straightforward bike riding skill that any cyclist can learn. It will make cycling with other riders dramatically more efficient, and also safer if you are using the correct technique. … [Read more...] about Cycling Skills: Beginner’s Guide to Drafting on a Bike
By Coach John Hughes Aging involves not just physical changes but also cognitive and attitudinal changes, over which we have some control. Robin Saltonstall, Ph.D. is my long-time friend, former swim coach and sometimes tandem partner. We both live in Boulder, CO where she directs the 40plus Integrative Health Program. She works with people on the specific physical and … [Read more...] about Anti-Aging: Wising Up As You Age
By Dr. Gabe Mirkin, MD Muscles are made up of thousands of muscle fibers just as a rope is made up of many strands. Each muscle fiber has a nerve that innervates it. With aging you can lose nerve fibers that, in turn, cause you to lose the corresponding muscle fibers, but exercising against resistance will make the remaining muscle fibers larger so they can generate more … [Read more...] about More Reasons to Exercise as You Grow Older