by Gabe Mirkin, M.D. A recent study followed 105,677 participants from 21 countries for an average of 11 years, and found that those who sat for 6-8 hours a day had a 13 percent increased risk for early death and heart disease, while those who sat for more than eight hours a day had a 20 percent increased risk (JAMA Cardiol, 2022;7(8):796-807). Furthermore, those who sat the … [Read more...] about Lack of Exercise is Worse Than Prolonged Sitting
1Training & Health
How much wind is too much for cycling?
QUESTION: How much wind is too much for cycling? It's very windy where I live, and I am a little bit afraid of the gusts. Any tips? —Debbie F. RBR’S STAN PURDUM REPLIES: One of the first things that new riders learn from experience is that cycling into the wind or dealing with a strong crosswind requires much more effort than having the wind behind you or riding on a calm … [Read more...] about How much wind is too much for cycling?
Cycling-Specific 30-Minute Full Body Workout
By Coach John Hughes I designed this program to work on cycling-specific cardio, strength and technique. Last week I made the case that following The 80 / 20 Principle is the optimal way to gain the most fitness. Roughly 80% of your exercise should be at a moderate intensity and 20% should be a vigorous. With shorter days it’s much harder to do moderately-paced … [Read more...] about Cycling-Specific 30-Minute Full Body Workout
Anti-Aging: The 80 / 20 Principle
By Coach John Hughes Getting fitter follows an arc, whether a roadie is exercising for health and fitness or a pro contending to win the Tour de France. As a roadie rides more he gets fitter and he can handle a greater training load, i.e., more miles. As a rider gets fitter, he can also handle a harder training load, i.e., more hills and more intensity. At some … [Read more...] about Anti-Aging: The 80 / 20 Principle
Learning The Art of Drafting
You’ve ridden by yourself and feel your fitness increasing. You want to join group rides and jump into pacelines. But you’re uncertain how to learn to draft, and you feel intimidated by more experienced cyclists. (This is also good info if you’re a seasoned rider asked to teach a newbie how to draft.) Learning to ride with others is relatively easy, although picking up the … [Read more...] about Learning The Art of Drafting