By John Marsh We're taking next Thursday, the 29th, off for the holidays. We wish all of our readers a Merry Christmas, Happy Holiday Season and a Happy New Year! We hope you enjoy this special time of year with some quality family time, relaxation, and perhaps even some training and riding – assuming you can squeeze it in between football, food, and friends! We'll be back on January 5 with another new issue. Thanks for being an RBR reader and supporting our ongoing mission to support recreational roadies!
By Coach John Hughes Think of the holidays as time for quality recovery, a time to gain freshness. Freshness means that you are fully recovered from all of your fall activities and ready – physically and mentally – for the next round of training. To gain freshness you need to cut back your total training volume significantly, by as much as 50 to 75% for a week or two before the holidays. To maintain fitness you should cut back your endurance riding more than your intensity volume, but you should still cut back your intensity volume by 25 to 50%. Here's what you could you do with your limited time.
By Jim Langley In last week’s Tech Talk, I provided five tips for winterizing your bicycle. Perhaps because you’re in the holiday gift-giving mode, six of you then chimed in adding your valuable tips. Thanks for sharing your expertise. Let’s look at your recommendations and I’ll add a few related winterizing stories and tips.
By Sheri Rosenbaum For the money, this is a really nice jacket. It’s well-made, keeps you visible to drivers, is lightweight and easily machine washable, even with all the LED lights. There are 23 embedded LED lights located on the chest (white), sleeves front/back (amber) and tail (red). A single control unit located in the inside breast pocket activates all the LED lights.
In Stretching & Core Strengthening for the Cyclist, our new 57-page eBook, Coach Rick Schultz and Amy Schultz clear up the confusion and take the guesswork out of knowing what to do, and how to do it, to implement a stretching and core strengthening program. Amy Schultz is completing her Doctorate in Physical Therapy, is an accomplished cyclist and has done extensive research on athletes and injury prevention. Amy demonstrates the proper form for all the stretching and core exercises in the eBook. STRETCHING & CORE STRENGTH FOR THE CYCLIST: Just $14.95; $12.71 forPremium Members, who save 15%!
By Gabe Mirkin, M.D. If you don't exercise regularly and vigorously, expect to lose a significant amount of muscle strength as you age, and expect that loss of strength to reduce the quality of your life. A 15-year follow-up study showed that older people who lift weights at least twice a week had a 46 percent lower death rate within the study period, a 41 percent lower death rate from heart attacks, and a 19 percent lower death rate from cancer, compared to the control group that did not lift weights (Preventive Medicine, June 2016;87:121-127).
We all know that wind makes riding tough. If you're going 18 mph on a calm day and suddenly a 10-mph headwind cranks up, it takes considerably more effort to keep your speed. But sometimes wind resistance is useful. It can help you brake without touching the brake levers. Instead of braking, sit up higher so more air catches your torso. Usually, the higher you sit, the more your "body sail" catches the wind.
In this 3-article bundle Coach John Hughes shows you how to train in the winter (what he dubs the "pre-season"), including 12-week plans based on rider goals; how to extend your "riding season" outdoors by learning how to properly dress, eat, ride safely and stay motivated throughout the off-season; and how to use sports psychology to improve your cycling (even long after you've plateaued physically) by focusing on the often-overlooked mental side of the sport. WINTER CYCLING BUNDLE: Just $13.50; $11.48 forPremium Members!