Issue No. 756 - Since 2001! - April 6, 2017    PDF

Produced every Thursday by RBR Publishing Co. Inc. for roadies around the world. ISSN 1536-4143

Your Weekly Dose of the Best in How-To Road Cycling Info

High-Carb or High-Fat Diet?

By Coach John Hughes  On an endurance ride a roadie is cruising along at a conversational pace, burning fat for fuel. Climbing a fairly steep hill, the roadie also starts burning glucose for fuel. The harder the roadie is going, the greater proportion of the rider’s energy comes from glucose. You can store 1,500 to 2,000 calories of glycogen in your body, which your body metabolizes as glucose to fuel your muscles. On a longer ride with real climbing, on a shorter ride hammering with your buddies, and during an interval workout, you’re burning lots of glucose. When you run out of glucose — you’ve bonked!

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5 Basic Bike Repair Tips

By Jim Langley  Saturdays were always my favorite days when I worked in bicycle shops. I loved helping people with their bikes, especially solving problems so they wouldn’t have to leave their bike with me for repairs and could ride it that weekend. But sometimes, that wasn’t possible. Like the time a guy brought his frame and wheels, and a box full of parts: the brakes, derailleurs, shifters, crankset and so on. He had completely disassembled them, too. Thinking of that guy with the box of parts, I thought I’d offer five basic bike repair tips to help novice mechanics avoid common mistakes like that.

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New Catlike Helmet Customization

By John Marsh  With most of the stuff that hits my inbox, I make a very quick determination of whether the product is something I think might be of interest to RBR readers. Most often, it's not and goes quickly into the trash folder. Sometimes, though, something catches my eye and I even spend a couple minutes researching or otherwise looking into the product to share some news about it with you. Such was the case last Friday when an email from Catlike (maker of one of my two all-time favorite helmets) came in. I was intrigued, and I checked it out. Here's what I found:

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Stretching & Core Strength for Cyclists eBook

StretchingCoreStrengtheningForTheCyclist.WEBIn 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 CYCLISTJust $14.95; $12.71 for Premium Members, who save 15%!

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RBR Favorites: The Seat Bags We Use

Editor's Note: Some time ago, a Premium Member wrote in to ask if we could update an article we ran in which a couple of us on the RBR Crew provided a quick rundown of our favorite tires, and why we liked them. It was an excellent idea. So good, in fact, that I immediately decided to make it a regular feature – providing a rundown from RBR Contributors on our favorites across the spectrum of components, nutrition, clothing, accessories, you name it. Today we discuss our favorite seat bags. (Here's a link to the gamut of RBR Favorites.)

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Heart-Healthy Diet: New Studies

By Gabe Mirkin, M.D.  Several recent articles provide new data on which foods are associated with both your health and your longevity. The current issue of JAMA (2017;317(9):912-924).contains a major statistical analysis of the association between diet quality and rates of death from the cardiometabolic diseases (heart disease, strokes and type II diabetes). This review of more than 700,000 deaths in 2012 from heart attacks, strokes and diabetes in the U.S. shows that almost half of the deaths were associated with poor dietary habits. The 10 specific dietary factors were:

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Get Your RBR Kit for Spring

RBR 2015 Jersey Front.webRBR 2015 Bibs Rear.web

RBR 2015 Red Stripe Jersey Front.webMade to order in the U.S.A. by Voler. Click to see the full line, including: both Men’s and Women’s full-zip, race cut jerseys and 3/4-zip, club cut jerseys, along with both Men’s and Women’s shorts and bibs. NEW! Our classic "Red Stripe" jersey is back! PREMIUM MEMBERS: YOU SAVE 33% off the non-Premium price (That’s $26 off a Jersey, and up to $34 off shorts! Your price for a full kit, including full-zip jersey and bib shorts, is just $108, a savings of $60!) Click the Discount Codes page for the code and instructions for making your purchase.

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The First Rule of Crashes

By John Marsh  It may be the first thing I heard on one of my first group rides: It’s not a question of if you will crash, but when. I now call it The First Rule of Crashes. And it’s a maxim that I’ve seen realized numerous times over the years in my own local group, the Domestiques. Thankfully, only one of those crashes involved a car, and we’ve all lived to ride another day.

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