By Coach John Hughes Bill P.: I’m 40 years old and my doctor says I need more exercise. I walk our dog and garden; otherwise I’m sedentary. I tried running and that hurt and I don’t know how to swim. I got a road bike and have been riding for a couple of months. I ride about 10 – 15 miles a day four or five days a week. I really enjoy it. What should I do to … [Read more...] about Ask the Coach: How Can a Beginning Cyclist Improve?
1Training & Health
DIY Maltodextrin Nutrition: Homemade Cycling Energy Drink Instructions
By Arnie Baker M.D. The priorities for nutrition for aerobic endurance exercise—long rides, runs, walks, or triathlons—are water, calories, and sodium. For events under an hour, no special nutrition may be needed. For most events over an hour, concern yourself mainly with fluids and calories. For long-distance events that last most of a day or longer, sodium must also be … [Read more...] about DIY Maltodextrin Nutrition: Homemade Cycling Energy Drink Instructions
How Often Should You Lift Weights?
By Gabe Mirkin, M.D. You can become very strong and grow large muscles just by lifting a single set of 6 to 12 repetitions of a weight that is 75 percent of your maximum, three times a week (Sports Med, Apr 2020;50(4):751-765). You need to lift a weight heavy enough to damage muscle fibers to make a muscle bigger and stronger, but causing more damage than that increases your … [Read more...] about How Often Should You Lift Weights?
Vehicular Cycling: 23 Tips for Safer Cycling
By Coach John Hughes Several years ago a man was descending from the foothills in Boulder, CO with his wife. Several pedestrians hit the button to flash warning lights signaling they were about to use the crosswalk to cross the road. Vehicles — including bikes — are required to stop. The wife did, husband didn't. He hit a pedestrian, who suffered minor injuries, but the man … [Read more...] about Vehicular Cycling: 23 Tips for Safer Cycling
Cycling Training Zones for RPE, HR and Power May Differ on the Trainer
By Coach John Hughes The key to training effectively is riding at different intensities depending on the purpose of the workout. Your intensity shouldn’t be the same if you are training for endurance or for power or for speed or doing an active recovery ride. This applies whether you’re riding outdoors or on the trainer. To train at different intensities you need a way … [Read more...] about Cycling Training Zones for RPE, HR and Power May Differ on the Trainer