By Ashley Sobel, RD, CDN Protein is often thought of as a key macronutrient for athletes focusing on strength training, however, it should definitely not be overlooked for endurance athletes. In fact, protein is equally as important for endurance athletes as it is for strength training athletes. In addition to carbohydrates, endurance athletes require adequate protein for … [Read more...] about Why Endurance Athletes Need Protein Too
1Training & Health
Beware of fallen leaves. If there is moisture between them and the road (very likely), they can be as slippery as ice during turns. They could also hide dangerous cracks or potholes. Traffic permitting, steer around patches of leaves. If you can't, reduce speed and coast through gingerly with your butt an inch over the saddle. Brake to a safe speed before entering a … [Read more...] about Quick Tip: Look Out for Leaves While Cycling
By Arnie Baker, M.D. Goal setting is one of the most important specific steps you can take in improving athletic performance. Without goals you are on an uncharted sea, floating without direction. The more specific your goals, the easier it is to map your way and reach your potential. … [Read more...] about Setting Cycling Goals for Success
By Coach John Hughes Coach Hughes: I’ve been friends with Elizabeth Wicks for several decades and have coached her for many ultracycling 12- and 24-hour races. She turned 75 in 2019 and gave herself a birthday present of riding PAC Tour’s 1900-mile Ridge of the Rockies trip in July, which was challenge enough. But she then added another challenge for the year and we … [Read more...] about Elizabeth Wicks Turns 75 and Rides 7,500 miles in 2019!
By Gabe Mirkin, MD Scientific American has a fascinating article that explains why you should exercise your brain while you exercise your body (January 2020;322(1):26-31). Almost 50 percent of North Americans over 85 and 13 percent of those over 65 suffer from loss of brain function called dementia (Alzheimer’s Assoc Facts and Figures, 2018). We know that you lose … [Read more...] about Challenging Your Brain During Exercise May Help to Prevent Dementia
There's almost nothing as painful as dealing with saddle sores during cycling. They really hurt. If you try to just suffer through the pain and hope they'll go away on their own, you can end up with much bigger problems. Don't ignore them, because a sore can get worse and turn into a hard, persistent lump called a cyst which can sometimes even require surgery for removal. … [Read more...] about Avoid Saddle Cysts with These Tips
One great benefit of being a dedicated cyclist is the friendships that come with it. Cycling attracts people from all walks of life, all income groups and from totally diverse backgrounds. The thread that binds us is the machine we so dearly love -- and the adventures we share while riding it. … [Read more...] about Quick Tips: Cycling Friends Look Out for Each Other
If it's so cold in your area that riding borders on dangerous, you can still get out on the road for safe workouts. Simply adopt a skier's trick and stop in "warming huts" to combat the chill. The warming hut can be your house. Use a route that begins at your doorstep and takes 30-45 minutes to ride. If temperatures are low, you'll be chilled by then no matter what you're … [Read more...] about Quick Tip: Duck into a “Warming Hut” on Cold Bike Rides!
By Coach John Hughes My long-time friend Bruce Perry asked me a good question. I met Bruce and his wife Becky when we rode the PAC Tour Transcontinental in 1988. Bruce and Becky rode tandem. We averaged 152 miles / day for 17 straight days. I remember a couple of days that were almost double centuries. Bruce reminisced “As I remember the trip now it was not … [Read more...] about Ask the Coach: Strength Training for Older Roadies
If you're like most cyclists, hills are a real limiter. You do fine on the flats but on steep stuff your lungs scream. You gasp for breath and soon slow to a crawl. Get help from the technique known as belly breathing. If you look at profiles of pro riders on their bikes, they often seem to have big stomachs. What you're seeing is their diaphragms expanded like bullfrogs … [Read more...] about Quick Tip: Breathe Better on Your Ride
By Gabe Mirkin, M.D. You should never suffer from frostbite: painful freezing that can cause permanent loss of skin, and can be followed by loss of fingers, ears, toes, or even arms and legs. You get plenty of warning before your skin starts to freeze. First your fingers feel cold and then your skin starts to burn or itch. That means that your skin temperature, which is … [Read more...] about Avoiding Dangerous Frostbite
By Fred Matheny If you’ve never done it, night riding seems dangerous. I know what you're thinking: "What if drivers can’t see me? What if I hit things in the road that I don't spot it time?" A short worry session can produce another dozen what-ifs of similar magnitude. I’ve had very little necessity to ride in darkness. But the few times I’ve done so, it was a magical … [Read more...] about Tips for Cycling in the Dark
by Scott Martin I can't think of another sport with as much superstition and mythology as cycling. Sure, every sport boasts some folklore. In ice hockey, you never shoot the puck into the net after the ref has stopped play. In baseball, you never tell the pitcher he's throwing a no-hitter until the game's over. In American football, you never inject steroids till … [Read more...] about Believe It or Not
Cold winter rain is tough on bikes and riders. The roads are slick, visibility is low and after the ride your reward for getting soaked is a big bike-cleaning project. No wonder most cyclists hate to ride in the rain. The biggest obstacle is getting out the door in the first place. It's warm and dry inside; cold, wet and nasty on the road. The couch is much more appealing. … [Read more...] about Quick Tip: Bicycling in the Cold Rain
Question: It's hard to accumulate base miles here in wintertime Scotland. The days are short and wet. If I can do three rides a week (one for four hours and two for two), what's the best use of this on-bike time? – Craig D. Coach Fred Replies: If you're training for fitness and local events, three rides totaling about eight hours is plenty of base for this time of year. For … [Read more...] about Winter Cycling: How to Structure Rides with Limited Time?