By Coach John Hughes You’ve trained hard and you want to do your best. Now your success depends on your nutrition! Your goal could be to finish your first metric or 100-mile century. Or conquer a particularly hard 100. Or set a personal best in your club’s classic century. Or compete against others in a grand fondo. Or have more fun and finish your local century without … [Read more...] about 14 Tips for What to Eat and Drink on Your Century
1Training & Health
Thermal Threshold
by Arnie Baker The human body is about 25 percent efficient. Said differently, roughly three-quarters of the energy used to power muscles is lost as heat. To avoid overheating, the body must get rid of this excess heat. As the body heats, more blood flows to the skin to improve heat loss. … [Read more...] about Thermal Threshold
Exercise Helps to Prevent Dementia
By Gabe Mirkin, M.D. About 22 percent of North Americans ages 85-89 and 33 percent of those over 90 suffer some degree of dementia (JAMA Neurol, 2022;79(12):1242-1249). The risk for dementia can be reduced significantly by exercising and lowering high blood sugar levels, maintaining a healthful weight, and avoiding smoking (Lancet, Feb 1, 2022;7(2):e93-e94). Two recent … [Read more...] about Exercise Helps to Prevent Dementia
How to Avoid Bone Density Loss from Cycling
QUESTION: I'm a 45 year old male that has been riding 4-5 days a week for the last 7 or 8 years consistantly. My concern is that as I age I am losing bone density based on the fact that I'm participating in a non-load bearing activity. If I don't do any other activities should I consider vitamin supplements or should I pick up a load-bearing activity like running? … [Read more...] about How to Avoid Bone Density Loss from Cycling
The Ride Won’t Go Wrong If the Mind Is Right
By Kevin Kolodziejski Have you ever had a pretty bad ride somehow turn into a pretty good one, seemingly without rhyme or reason? If so and you’d like an explanation of how that happened, I just may have one for you. It’s based on personal experience, a bit involved, and you need to answer an additional — and seemingly odd — question first. Have you ever seen a … [Read more...] about The Ride Won’t Go Wrong If the Mind Is Right