by Gabe Mirkin, M.D. In October 2018 I reported on a huge study from the Cleveland Clinic that showed exercise reduced death rates from all causes during the 21-year study period and that those with the highest levels of fitness had the lowest death rates. Most dramatically, the study showed that a high level of fitness was more beneficial than not … [Read more...] about Fitness for Cancer Patients and Survivors
1Training & Health
By Coach John Hughes I’m enjoying spring riding in Boulder, Colorado where I live. The fields are just starting to get green and beyond them the Rockies are still snow covered. And I have time to enjoy the scenery because I’m not staring at numbers on a heart rate monitor or power meter. I listen to my body and ride by Rate of Perceived Exertion (RPE). Perceived exertion … [Read more...] about Enjoy Your Riding More: Training by Perceived Exertion
by Fred Matheny With warm weather's greater riding volume, the risk of injury and illness increases. Hard training can suppress the immune system, making you more susceptible to colds and other respiratory infections. Below is quick primer on common injuries and health problems that plague riders as they begin their seasons in earnest. … [Read more...] about Dealing with Common Cycling Injuries
by Gabe Mirkin, MD A small but well-designed study from the National Institutes of Health (NIH) shows how eating processed foods, compared to unprocessed foods, leads you to eat more calories per day and gain more weight (Cell Metabolism, May 16, 2019). Twenty people lived in a lab for a month and alternated between two weeks each on:• a diet of highly processed foods, or• a … [Read more...] about Are Processed Foods Making us Fat?
by Arnie Baker, MD Sores of the buttocks and groin area are a common occupational hazard for the bicycle rider. Many causes can be avoided. Specific treatment is available if saddle sores do develop. Crotchitis is dermatitis: irritation or inflammation of the crotch. Redness, itching, and pain are problems in this area. Discussions about genital numbness and … [Read more...] about A Guide to Saddle Sores from Cycling
By Coach John Hughes My client Ted is going to the Alps later this month with a buddy to climb some of the classic climbs of the Tour de France including Alpe d’Huez, the Col de la Madeleine, and the Glandon. Their rides will take from 3:00 – 4:30 hours and the daily rides range from 149 feet / mile to 189 feet / mile. Ted is training for the long course of the … [Read more...] about 13 Ways to Improve Your Climbing
by Gabe Mirkin, M.D. The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts. … [Read more...] about New Research on Intense Exercise
QUESTION: I ride mostly alone due to my hectic schedule. When I join a group they start too fast. I expend so much energy trying to keep up in the first few miles that the rest of the ride is a struggle. Also, I seem to be a "tweener"-- too fast for slow groups, but too slow for fast ones. How can I remedy these problems? -- Jeffrey S. … [Read more...] about How Should I Warm Up for Group Rides?
by Gabe Mirkin, M.D. Some athletes and exercisers take pain medication (aspirin or NSAIDs) because they think it may prevent muscle soreness or will help them to heal faster after a workout. However, taking pain medicines before or during exercise will not block pain, help you to exercise longer or recover faster from exercise. They can increase risk for bleeding and … [Read more...] about Don’t Use Aspirin or NSAIDs for Muscle Pain from Exercise
by Arnie Baker Most sports drinks, fruit juices, and sodas contain carbohydrates as their almost exclusive source of calories. Some coaches and nutritionists advocate adding protein to recovery drinks, generally to speed glycogen replacement. Is the addition of protein to sports drinks helpful in promoting recovery? Should you use a sports drink with protein? You’ll … [Read more...] about Protein For Recovery: A Detailed Look at the Studies
How to Reduce the Straining & Use Wind for Training By Fred Matheny To many cyclists, wind is the enemy. We grimace when flags whip, stoplights sway above intersections and litter blows in whirlwinds around street corners. A windy weather forecast can scuttle a whole weekend’s riding plans. It’s not just the thought of groveling into a headwind that makes us opt … [Read more...] about Win Against Wind: A Guide to Cycling in Windy Conditions
By Arnie Baker, M.D. Although cyclists may wish it were different, you don’t buy motivation at the store and take a pill of it in the morning. By understanding what makes you tick and why you’re doing what you’re doing, you may improve your bicycling performance. … [Read more...] about How to Find Your Cycling Motivation
Jim’s Tech Talk by Jim Langley May is National Bike Month when lots of eager new or returning pedalers join the traffic flow. So, last week we described and gave advice for avoiding a common accident every rider needs to know about. Cyclists call it “getting doored.” If you missed that story and think “getting doored” has something to do with 60’s rock and roll, click … [Read more...] about More Reader Tips to Avoid Getting “Doored”
by Arnie Baker, M.D. You are feeling that you don’t have the power in cycling that you think you should. Or you feel that it takes you longer than usual to get going, if you can get going at all. Or it takes longer to recover from training or racing. This doesn’t seem to be a temporary set-back. It’s been going on for more than two weeks. This article will present an … [Read more...] about Riding Poorly: Is It Medical?
Center yourself on standing climbs. We often see riders make a mistake on out-of-saddle climbs. They lean way over the front of the handlebar, much more than necessary for the grade they're on. The result: Too much weight on the front wheel, which grinds the tire into the pavement and scuffs off speed. This actually makes the hill harder. The trick is to stay back a … [Read more...] about Quick Tip: Don’t Lean Too Far Forward on Standing Climbs