Question: I don't have a problem with energy on my 90-minute weekday rides. But I bonk badly when going 75-100 miles on weekends. What should I eat for longer distances? -- Pete T. RBR Replies: It's amazing how many calories we burn on long rides. A century can incinerate more than 4,000. Riders tend to underestimate how much food this represents. With the help of a … [Read more...] about What Should I Eat Before Long Rides?
1Training & Health
Dealing with Night-Time Leg Cramps
By Gabe Mirkin, M.D. About 60 percent of North American adults suffer from night-time leg cramps, a sudden painful contraction usually of the calf muscles that can last from a few seconds up to 10 minutes or more. Doctors do not know what causes most cases of leg cramps, but usually they are not caused by dehydration or lack of minerals. The leading theory is that most … [Read more...] about Dealing with Night-Time Leg Cramps
Presenting All the Pieces of the Protein Puzzle
After Paying Homage to My Racing Mentor By Kevin Kolodziejski My best racing buddy — and certainly the best racing mentor anyone could ever ask for — once won a crit by at least three bike lengths in a four-up sprint from an early breakaway that was never more than 15 or 20 seconds ahead of the chase group. While I did what I could to slow that chase, it was an … [Read more...] about Presenting All the Pieces of the Protein Puzzle
Being Physically Active in the Evening May Prolong Your Life
By Gabe Mirkin, M.D. Moving about in the evening is associated with lower risk for heart disease and death in obese adults, compared to being physically active in the morning or afternoon (Diabetes Care, May 2024;47(5):890-897). Evening activity was associated with lower incidence of eye, kidney or nerve damage in those who were also diabetic in addition to being obese. The … [Read more...] about Being Physically Active in the Evening May Prolong Your Life
Quick Tip: Work on Your Spin While Climbing
Spinning a low gear on downhills is often recommended as a good way to develop a smooth stroke at high cadence. However, an alternate approach that can be even more effective is working on your spin while riding gentle climbs. When you get to a hill, choose a gear several teeth easier than you need or are accustomed to, and spin up at about 115 rpm. Later, work up to over … [Read more...] about Quick Tip: Work on Your Spin While Climbing