By Coach John Hughes On August 1, 2019, Patricia Anne Baker set the Masters Women’s 80-84 Hour World Record of 27.447km (17.96 mi). Wow! Although this column describes how an older rider can improve, the principles apply to all roadies. … [Read more...] about How to Improve as a Cyclist
1Training & Health
By Arnie Baker Heart rate monitors allow you to observe your heart rate while working out. This helps training, providing immediate feedback about aerobic exercise intensity. … [Read more...] about Heart Rate Based Training for Cyclists
By Gabe Mirkin, MD Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years (Brit Med J, August 21, 2019). They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with … [Read more...] about Exercise Really Does Help You
PROBLEM: Your riding partner skidded on wet leaves in a curve and fell hard. He cracked his helmet and felt dizzy and disoriented. This scared you because you didn't know what to do. SOLUTION: When you or a friend suffers a concussion, it's vital to determine the seriousness and act quickly. For recommendations, we asked Fred's brother, Mike Matheny. He's a cyclist who is … [Read more...] about Quick Tip: Checking for Concussion After a Bicycle Crash
by Richard Ellin, MD, FACP Question: My experience and I believe research shows that you should avoid cycling for several days before a PSA (prostate-specific antigen) test. I mentioned it to a buddy yesterday and he was surprised. Older readers may appreciate a reminder and explanation. - Bill … [Read more...] about Should I Stop Cycling Before a PSA Test?
By Coach John Hughes 101 – that’s how hot it’s been (or 38 degrees Celsius), depending on where you live. Maybe even hotter for you! How can you ride in the heat and still have fun? How can you train effectively? You’re the Reason Why You Get Hot. The human engine is very inefficient. Only about 20 – 40% of the calories you burn move you down the … [Read more...] about Cycling in the Heat 101
By Richard Ellin, MD, FACP Question: Love the site! Keep up the good work. My question is: I have some nerve damage in my ears and wind noise can be bothersome at times. I sometimes wear foam ear plugs but was wondering if any other alternatives are available. Thanks in advance. -- Steve A. Dr. Richard Ellin Responds: Here are some thoughts from one of my … [Read more...] about Dealing With Hearing Loss While Riding
Pedal your bicycle in low gears down hills. Off-season rides are ideal for working on technique -- like turning a choppy, bouncy pedal stroke into a smooth, round one. … [Read more...] about Quick Tip: Practice Your Pedal Stroke by Using Easy Gears on Downhills
By Coach John Hughes Photos of Coach Dan Kehlenbach Yikes! All of a sudden a muscle locks up. We’ve all suffered cramps. Muscle fatigue is one cause of cramps. Strength training helps to prevent cramps. Why do specific muscles cramp? Depending on which of your muscles are prone to cramps, which exercises should you do to strengthen the muscles? … [Read more...] about 6 Muscle Strengthening Exercises to Prevent Cramps
by Gabe Mirkin, M.D. Calorie counts listed on food packages or restaurant menus are deceptive because they tell how much energy that food has when it is burned in a laboratory. The number of calories absorbed in your body is likely to be quite different, depending on how the food is prepared and what types of bacteria you have in your colon. Food that is absorbed … [Read more...] about Calories from Foods Vary with Preparation Method and Your Gut Bacteria
Bike lanes separated from the roadway by physical barriers make cyclists feel safer and encourage more people to ride. But a new study from the Insurance Institute for Highway Safety (IIHS) shows that protected bike lanes vary in terms of injury risk. Factors such as the number of driveways or alleys intersecting the lanes and whether the lanes are one- or two-direction affect … [Read more...] about IIHS Study: Some Protected Bike Lanes Leave Cyclists Vulnerable to Injury
by Fred Matheny Whether you're racing in a crit, trying to beat a few buddies to the city limits sign or getting chased by a dog, sometimes you'll need to sprint on your bike. Here are some tips to reach high speed quickly. … [Read more...] about Improving Your Sprinting Form
By Coach John Hughes Chronological aging is unavoidable; however, you can chose how you live the journey. I was born in 1949. Starting when I was 30 each decade I chose a significant cycling event. Age 30 - In 1979 I rode my first of five Paris-Brest-Paris 1200Ks (750 miles) with about 10,000 meters (32,000 ft.) of climbing. I had to finish PBP in under 90 hours … [Read more...] about I’m 70! Yikes!!! Lessons from my Journey Through Life
by Arnie Baker Recovery is the readiness of fitness systems to make further efforts following training and non-training fatigue. Training stressors relate to the volume and intensity of efforts. Non-training stressors include psychological, climate, travel and many other factors. Reducing training and non-training stressors reduces the amount of recovery required. … [Read more...] about Recovery: A Guide for Cyclists
by Alan Bragman Question: Should I continue training, or cut out exercise, when I’m feeling under the weather? I have a bit of a sore throat and am slightly chesty but no temperature. Should I be exercising, and at what level? -- Paul L. … [Read more...] about Should I Ride When I Feel Under the Weather?