By Coach John Hughes For many cyclists riding a 100K or 100 miles is the classic achievement, something you focus on, train for and worry about for months. Although you’ve trained hard and think you're ready, you may also feel like a pro racer about to start his first Tour de France—nervous and not entirely sure you can finish. Here are 8 tips on your final preparations and … [Read more...] about 20 Tips for Your First Century
1Training & Health
by Gabe Mirkin, M.D. A recent study showed that after finishing the 26-mile Boston Marathon, runners had changes in the bacteria in their colons that may have helped them to run faster and longer (Nature Medicine, June 24, 2019). Fifteen marathon runners and 10 non-runners provided stool specimens daily for a week before and a week after the marathon. Before the … [Read more...] about Exercise May Change Gut Bacteria for More Endurance
By Richard Ellin, MD, FACP Question: I am 40 years old. For the last 3 years I have participated at local races in my age group. I now train 6-10 hours weekly, and my diet is not perfect but not too bad. At my last checkup my blood test results were: cholesterol, 279, HDL, 54 and LDL, 210. My blood pressure was also high. And an echocardiogram showed a "less than 30% … [Read more...] about Do Cholesterol Drugs Affect my Cycling?
By Coach John Hughes “I has been a great week for me. I feel much more comfortable on the bike and I think that is due, in part, to your advice to eat more on the bike. I really worked on that this week and especially on the 80-mile ride I did. It seems to have worked.” — from one of my client’s weekly reports. Summer is here and you’re probably planning a long ride. You … [Read more...] about 14 Nutrition Tips for Endurance Riders
By Coach John Hughes For many of us the big event of the season is a specific century or a gran fondo in which we want to do our best. You may want to finish your first century. Or have more fun and finish your local century without feeling trashed. Or set a PR in your club’s classic century. Or conquer a particularly hard 100. Or compete against others in a gran fondo. Or … [Read more...] about 15 Tips for Riding Your Best Century
by Gabe Mirkin, M.D. You don't have to play tennis to develop tennis elbow. It can be due to any movement that puts excessive force on the wrist muscles. Tennis elbow refers to elbow pain as the result of an injury to the elbow tendons that bend and straighten the wrist. Hold your hand down with your thumb on the outside (lateral to your hand) and your elbow straight. Pain … [Read more...] about Tennis Elbow: A Home Treatment that Works
by Arnie Baker “What drives you to succeed, drives you to screw up.” —Mari Holden, World Champion, Time Trial, 2000 Overtraining is a physical and a psychological or emotional state. It is an imbalance between training and recovery, exercise and exercise capacity. The “training effect” is the body’s response to workload stress. If stress is too great, the body cannot … [Read more...] about Overtraining: A Guide for Cyclists
By Coach John Hughes Despite being a big rider in the peloton, "Miguelón" or "Big Mig," won the Tour de France from 1991 through 1995, the fourth, and last, to win five times, and the only five-time winner to achieve those victories consecutively. He won the Giro d’Italia twice, one of seven racers to achieve the Giro-Tour double in the same season. Miguel Induráin was … [Read more...] about 14 Ways for Big Riders to Improve
by Scott Martin Noted bicycling expert Abigail Van Buren once wrote in her Dear Abby newspaper column that cyclists shave their legs so they won't get hair caught in the chain. Now, I always defer to Abby on sneaky spouses, meddling in-laws and anybody else who needs to Wake up and smell the coffee! But here I think she might've been sniffing something … [Read more...] about Hairy Situation
Question: Arnie Baker’s recent article on saddle sores mentioned that a rider may experience discomfort on one side if a that leg is shorter. A possible fix is to shimmy the shoe of the shorter leg. Since this may apply to me I am curious if the shim should run the length of the shoe or just needs to be more in the area of the ball of the foot, where the foot contacts the … [Read more...] about Ask The Coach: Bicycling Options for a Leg Length Discrepancy
by Coach Dan Kehlenbach Why do we exercise? People often answer this question with responses like “to look better, to feel good, to relieve stress, to lose weight, to gain weight, to play basketball without getting hurt,” etc. The answers are virtually limitless, because exercise plays an important role in the daily lives of many people. … [Read more...] about Exercise — It’s only Natural
by Scott Martin Yesterday I was so busy scraping my shoes, playing the piano and putting my head in a box that I rode into a ditch. Perhaps I should explain. Pedaling looks like an easy skill to master. You push on the pedals and the bike goes. It’s not like hitting a curveball, heading a goal or walking down a fairway in a lime-green argyle sweater. … [Read more...] about Getting the Picture
by Coach Peter Wimberg I know what you’re thinking. Time trials are for everyone? Seriously? Riding alone at or above your Functional Threshold Power or Lactate Threshold or 9.5 plus on a Rate of Perceived Exertion scale of 1-10 is something we should do, and possibly enjoy? I think so, and I’ll try to convince you why. … [Read more...] about Yes, Time Trials are for Everyone!
by Jordan Galeles We walk every day and have since we were about a year old, but how often do we run? “Only when someone’s chasing me!” is what you'll hear from many cyclists. Cyclists are often turned off by running, and sometimes for a good reason. If you don’t start slow and make sure the body has plenty of time to acclimate, it can be a miserable experience! You … [Read more...] about Running 101 for Cyclists
by Jim Langley I needed to pick up some small parts for my 1987 VW Westfalia van and went to Van Cafe, which is just a few miles from me here in Santa Cruz. They’re famous for having just about everything needed to keep these retro bicycle-carriers on the road. … [Read more...] about Tips for Beginner Cyclists