By Arnie Baker, MD Key Cycling Nutrition Points Refueling after exercise is a proven recovery strategy. The sooner the better. Refueling during exercise is best. Prompt refueling benefits both endurance and strength athletes. Prompt refueling benefits aerobic and anaerobic work. Aim to ingest at least 50 grams of carbohydrate (200 calories) within the first 30 … [Read more...] about Cycling Nutrition: How to Eat After Rides
1Training & Health
By Gabe Mirkin, M.D. The training principles that improve performance in competitive athletes can be used by all exercisers, even those who have never exercised previously, and can help to prevent heart attacks and prolong lives. … [Read more...] about All Exercisers Can Gain Health Benefits from Elite Training Methods
By Arnie Baker, MD Consider for a moment a typical American workday: You work three hours in the morning, have a 15-minute coffee break, take 30 to 60 minutes for lunch, and work for four hours in the afternoon, with another 15-minute break. You consume 500 calories for breakfast and 1,000 calories during lunch and work breaks. You drink many glasses of water, coffee, or … [Read more...] about Cycling Nutrition: How to Eat During Rides
By Coach John Hughes RBR reader John Meiers writes, “Being fairly new to road cycling (couple of years) and starting late in life at 65 I am finding my wrists are turning out to be a weak spot in cycling. Have my road bicycle on a rear wheel trainer indoors for the winter. Is there any information about making my wrists stronger?” … [Read more...] about 4 Things To Do to Prevent Upper Body Fatigue / Pain
By Coach John Hughes Effective training results from riding in the proper zones (plural). One of the biggest mistakes my new clients made before working with me was always riding at about the same level of effort. (The other was riding too many miles!) … [Read more...] about How To Do Endurance Training Correctly
Can you get faster in just 30 seconds? You might if you try this set of short intervals from the recently published study in the Scandinavian Journal of Medicine and Science in Sports called Superior performance improvements in elite cyclists following short‐interval vs effort‐matched long‐interval training. If you've read much about fitness and training, you're probably … [Read more...] about Quick Tip: Try These 30 Second Interval Sets to Get Faster
By Arnie Baker, M.D. It's pretty obvious that hydration and nutrition is important during cycling, but it's also helpful to pay attention to it leading up to an important event. If you take time to prepare the night before, you'll be much more likely to ride strong. Here are my recommendations on preparing nutritionally for your next big ride or race. … [Read more...] about Cycling Nutrition: What to Eat Before an Event
QUESTION: I'm trying to get fitter this season and hopefully ride either a gran fondo or a gravel race and do well. Everything I'm seeing says that you have to increase your wattage to ride faster. What does that mean exactly, and how do I do it? Chris P RBR ANSWER: Wattage is the measure of how much power you are producing when you pedal your bike. If you increase your … [Read more...] about How Do I Increase My Cycling Wattage?
You're constantly hearing about Peloton from your friends who love exercising, but your cycling buddies are telling you all about Zwift. What's the difference between Peloton and Zwift? Aren't they both for indoor cycling? Let's explain the basic differences between Peloton and Zwift and help you understand which one might be best for you. … [Read more...] about Peloton vs. Zwift: Which is Better?
Going out on a cold weather ride? Consider starting out into the wind. This becomes increasingly important as the temperature falls. Why? Wind chill. The wind-chill effect is why air feels colder than the actual temperature. Here's an example. If it's 50 degrees and calm, it feels like, well, 50 degrees. But if it's 50 degrees and a 15-mph wind is blowing, wind-chill charts … [Read more...] about Start Winter Rides Into the Wind
By Gabe Mirkin, M.D. Up to 70 percent of North Americans adults will develop diabetes or pre-diabetes, usually from insulin resistance caused by excess fat in the liver and muscles. Exercise helps to empty fat from the liver and muscles, so exercise helps to prevent and treat diabetes. … [Read more...] about Exercise Treats Insulin Resistance
The main cornering mistake most riders make is not using their eyes. Instead of looking at the turn carefully, well in advance of approaching it, they stare too near their front wheel. Scanning the corner early helps you choose the correct speed and best line. … [Read more...] about Quick Tip: Scan Ahead to Improve Your Bike Cornering
By Coach John Hughes It depends on how much riding you did over the fall and what your objectives are. This week I discuss how a 76-year-old woman trains for speed. Next week I’ll describe how a 62-year-old man should train for climbing power. … [Read more...] about Should You Do Intensity Training This Winter? (Part 1)
It gets hard easily out there. So don't "take your water bottle out for a ride." That means finishing with the bottle still full because you forgot to drink, or you didn't start till the ride was almost over. Been there, done that, eh? Well, the same goes for food. You don't want to take your energy bar, gel packet or other snack for a ride, either. … [Read more...] about Quick Tip: Don’t Take Your Water Bottle for a Winter Ride
By Coach John Hughes Last week’s column was How Much Should You Train to Get Faster? After I posted it to Facebook, readers made a number of good responses. … [Read more...] about How Much Should You Train to Improve Cycling Performance, part 2