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
1Training & Health
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?
By Coach John Hughes I love to cross-country ski in the winter and we’ve had great early season snow in the Colorado mountains. Before we go to bed we check the National Weather Service forecast and in the morning we read the Open Snow specific forecast for the ski areas in Colorado. I’ve already skied 14 days this winter — some winters we aren’t on the snow yet. … [Read more...] about Aging Up and Wising Up: Why Coach Hughes is Thankful He’s 70
By Gabe Mirkin, M.D. Since heart attacks are usually caused by plaques breaking off from the inner linings of arteries leading to the heart, doctors use a test called Coronary Artery Calcium Score (CAC) to predict which people have the largest plaques and therefore are at high risk for suffering heart attacks that cause one out of four deaths in North America. The CAC test … [Read more...] about High Calcium Artery Score Doesn’t Always Mean High Risk for a Heart Attack
Start Slow, Finish Slower Why do many experienced roadies begin their rides pedaling so easily? And regardless of how hard they eventually end up riding, spend the last 10 minutes spinning so slowly that little kids could keep up? They've learned the importance of a good warmup and cool down, two cycling basics that some riders ignore. … [Read more...] about Quick Tip: Warming Up and Cooling Down on a Bicycle Ride
By Gabe Mirkin, M.D. Mary Cain was unbeatable in high school races. At age 16, she became the youngest athlete ever to represent the U.S at a World Championship track meet, and at age 17, she was the 2014 World Junior Champion in the 3000 meter run. After high school, she turned professional and broke many records while running for the world-famous Nike track club. … [Read more...] about Mary Cain and Forced Weight Loss for Sports
By Coach John Hughes We’re each an experiment of one. Here’s what I’ve learned from almost 50 years of research and experimentation. … [Read more...] about What’s the Best Food for Cycling?
By Arnie Baker, M.D. The only way to get finished is to get started. As an introduction to training on your bike, the following is a list of general hints to keep in mind during the course of your training regimen, whether you are a beginning or seasoned cyclist, or are training indoors or out. Come back to this list for a quick reference occasionally as a way of … [Read more...] about 30 Cycling Training Tips to Get Faster on Your Bike
By Arnie Baker, M.D. What if I told you there was a simple method of bicycle training that would improve almost all aspects of fitness? A method that would help strength, spin, leg speed, anaerobic power, focus, and breathing? A method so powerful that in training hundreds of athletes, I have never met one who did not benefit and see improvement within a few training … [Read more...] about Isolated Leg Training: Single Leg Pedaling Drills
By Coach John Hughes I turned 70 this year and in an earlier column I wrote about Lessons from my Journey Through Life. The basic message is that chronological aging is unavoidable; however, you can choose how you live the journey and control physiological aging. … [Read more...] about Can Coach Hughes Still Improve? I Hope So!
by Arnie Baker, M.D. Power is the rate of work. Power meters provide the best measure of muscular work. Power on a bicycle is measured in watts. Power over time, or work, is measured in kilojoules. Power is a measure of workout intensity. Its key features are: Absolute, objective measure Race predictor Not affected by confounding variables. Unlike speed, for … [Read more...] about Cycling Training with a Power Meter
by Scott Martin I made a huge tactical error on last Sunday’s group ride. I’m not talking about missing the break, getting boxed in during the sprint or blowing my nose on the beefy guy known as Steroid Sid. No, my big mistake was believing my buddy when he called that morning and said, “We’re going to take it easy today.” … [Read more...] about Lost in Translation
QUESTION: I'm a mountain biker, but I want to get faster and I've heard that I should be training on a road bike if I want to improve my cardiovascular fitness. But I'm a little worried about traffic. Is road cycling dangerous? Bob R ANSWER: Worrying about distracted and drunk drivers or those with road rage against cyclists is a common occurrence with road cyclists. … [Read more...] about Is Road Cycling Dangerous?
by Lars Hundley We've heard it from Coach John Hughes many times that regular foods from the convenience store like Peppermint Patty and Fig Newtons have more carbs than energy bars and gels, and often taste better. A new scientific study in the Journal of Applied Physiology shows that regular potatoes are also just as effective as energy gels when it comes to cycling … [Read more...] about Potatoes Just as Effective as Energy Gels for Cyclists
by Martin Sigrist Editor's note: A few weeks ago, we received an inspiring comment from one of our readers on the article by Coach Hughes, Setting Goals As You Grow Older. I traded emails with the commenter and asked if he would let us adapt his comments into a short article, and he agreed. Below is his commentary. … [Read more...] about A Reader Responds: Getting Older Doesn’t Have to Mean Getting Slower